Box breathing is a very simple and powerful technique that can be performed anywhere as a way of improving stress management. Box breathing follows a particular rhythm which helps to manage your emotions and lower your heart rate.
Sit or stand with your back straight and bring your awareness to your breath.
Breathe in for a count of 4.
Hold your breath for a count of 4.
Breathe out for a count of 4.
Hold for a count of 4.
Keep your awareness on your breathing and repeat this process for 2 minutes.