Box or four-square breathing: breath in while counting to four slowly, then hold the air in for four seconds. Slowly exhale for four seconds, then hold for four seconds. Keep repeating the pattern.

➜ It’s a simple but very powerful relaxation technique that works by distracting your mind and calming your nervous system.

➜ You are able to fully relax into the instinctual process and conserve energy to prevent exhaustion.

➜ Help redirect your mind away from strong sensations and make each surge more productive.