Box breathing is a simple technique that can be done anywhere. To try box breathing for the first time, it is recommended you:

1. Sit with you back supported in a comfortable chair with your feet on the floor.
2. Close your eyes and then breathe in through your nose while counting to four, feel the air slowly entering your lungs.
3. Hold your breath while slowly counting to four, try not to tense your facial muscles while doing this.
4. Slowly exhale for four seconds;
5. Hold again for four seconds; then
6. Repeat steps one to five, at least three more times.

This can be repeated for up to 4 minutes, or until calm returns. If you find the technique challenging you can start out counting to three instead of four. After a while, you may choose to increase the count to five or six.

Resetting your breath is good for not just your mind but also your body.

When you are in a heightened state, the body releases hormones such as adrenaline and noradrenaline. They make the heart beat faster, speed up your breathing and boost your blood sugar levels.

Being in this state of stress for too long or too often has adverse health consequences. The physical impact of this state can cause wear and tear on every system in the body. The ability to consciously regulate breath allows the body to leave a state of stress and enter into a state of calm.