🌬️Box Breathing (Four-Square Breath)

Purpose: Calms the nervous system, brings clarity, and anchors you in the present moment.

Find a comfortable seated position and close your eyes. Inhale slowly through your nose for a count of 4.
Hold the breath for a count of 4.
Exhale gently through your nose for a count of 4.
Hold again for a count of 4.

Repeat this cycle 5–10 times, allowing each square of breath to feel smooth and steady.
As you breathe, imagine drawing a glowing square of light around your body — strong, balanced, protective.