Are you looking to enhance your focus and start your mornings with a clear, calm mind? Then let me share with you one of my favorite breathing techniques – the 4x4 box breathing. It's a simple yet powerful practice that can transform the way you approach your day.

Visualize a box or a square with four sides. Now, let's dive into the steps of this breathing technique:

Step 1: Inhale to the count of four. As you begin, take a deep breath in, counting slowly to four. Imagine you're drawing the first side of the box with your breath. Feel the air filling your lungs, and let it flow gently through your body.

Step 2: Pause for four counts. Hold your breath for four counts as you visualize the second side of the box forming. Allow yourself to be present in this moment, fully aware of the stillness within you.

Step 3: Exhale for four counts. Now, release your breath slowly to the count of four, as if you're drawing the third side of the box. Feel any tension or stress leaving your body with each breath out.

Step 4: Pause for four counts. Again As you complete the exhalation, pause for another four counts, visualizing the final side of the box coming together. Embrace this moment of stillness and clarity.

Repeat this cycle for a few minutes or as long as you like, allowing yourself to fully immerse in the rhythm of your breath and the imagery of the box. If your mind starts to wander, gently bring your focus back to the breath and the box visualization.

The 4x4 box breathing technique works wonders for your focus and concentration. By engaging in this practice, you create a moment of mindfulness, helping you center your thoughts and ground yourself in the present. It's an excellent way to start your day with a sense of calm and mental clarity.

You can incorporate this breathing exercise into your morning routine, before studying, or whenever you need a quick reset during the day. With regular practice, you'll find that you can easily tap into this calming technique, even in moments of stress or distraction.

So, the next time you want to improve your focus and bring a sense of serenity to your day, give the 4x4 box breathing technique a try. Unlock the power of your breath and embrace the peace that comes with each inhale and exhale. Let this simple yet transformative practice be your guide to a more focused and centered you.

With love and the power of deep breathing,

Jessica Holsman