You might not be familiar yet with box breathing, also known as square breathing. It’s a technique used to calm your nerves, relaxing your diaphragm in the process. The principle is simple, start slow by inhaling for four seconds, taking the air in through the nose, hold and relax for four seconds. Then exhale through the nose for four seconds pushing all the air out, hold on empty for four seconds. It may seem difficult to complete initially but through practice you can recruit the muscles in the diaphragm to help the process. Once you’ve had some practice you can try holding for 5 or 6 seconds, work your way up to 10 seconds and enjoy the process.

1. Calm your nerves, especially with performance anxiety
2. Improve mental focus and attention for longer duration
3. Prepare the lungs for large workloads
4. Improve control over body and mind

Give it a try before your next workout, or big test and see what effect it has for you.

If you want to give it a shot, find a quiet spot and set some time aside, not to be completed while driving. Check out the video for a full walkthrough.