Need a Break? Try this guided 5-minute breathing exercise.

This guided breathing exercise uses the box breathing method.

What is Box Breathing?
Box breathing is a simple, powerful breathing technique that helps calm the mind, regulate the nervous system, and reduce stress. It involves inhaling through the nose, holding the breath, exhaling through the mouth, and pausing — each for an equal count — creating a “box” pattern that restores balance to your body and mind.

This method is often used by athletes, first responders, and therapists to manage anxiety, improve focus, and reset during overwhelming moments. Just a few minutes of box breathing can help you feel more grounded, centered, and clear.