Box breathing

How to do it

1. Sit or stand comfortably and let your shoulders drop.
2. Breathe in through your nose as the dot climbs the left side of the box.
3. Hold gently as it crosses the top. Keep your jaw and throat soft.
4. Breathe out slowly as it travels down the right side.
5. Hold with empty lungs along the bottom, then begin again.

Why it can help

Box breathing gives your mind one simple, countable thing to follow, which leaves less room for spiraling thoughts. The even rhythm and slow exhale can help settle a racing heart. It is popular with people in high-pressure jobs for exactly that reason, and it works just as well in a waiting room or before a hard conversation.

• If four seconds feels long, start with three. You can change each side under Customize.
• The holds should feel restful, never strained. Shorten them if they don’t.