Box Breathing

Breathe in, hold, breathe out, hold, 4 counts each. 19 rounds, about five minutes of steady rhythm.

6 minCalmIncludes a breath holdAny time of day

No spoken guidance. Sound cues guide your breathing; on-screen text is in Russian.

Not while driving or in water. If the holds feel hard, shorten them: your breathing should stay soft.

More safety notes

While driving or in water

If the holds feel hard: shorten them instead of pushing through

If you feel dizzy or uncomfortable in any way, return to normal breathing. If you have heart or blood pressure problems or are pregnant, check with your doctor first.

All practices

How to do it

Sit or lie down comfortably. Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4, and repeat. No counting needed: a dot moves along the sides of the square, and the count and round number are on screen. If the holds feel hard, shorten them: your breathing should stay soft.

What it's for

Sets a steady rhythm and helps you slow down

Moves your attention from your thoughts to your breath

You can do it sitting down, anywhere

When to do it

In the middle of the day, when you want to release tension

Before a difficult conversation, meeting or presentation

In the evening, when you want a break from your thoughts

When not to do it

While driving or in water

If the holds feel hard: shorten them instead of pushing through

If you feel dizzy or uncomfortable in any way, return to normal breathing. If you have heart or blood pressure problems or are pregnant, check with your doctor first.

The book · in English

Explore Abundance Mindset in English

Read the book in English or listen to the English audiobook: how your beliefs, your inner state and your sense of self shape reality, and how to move from familiar patterns to the life you want.

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Free · Telegram · in Russian

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My public Telegram channel. Short notes on thinking, inner state and reality, news about videos and seminars, and honest notes about life on the island and how the ideas from the book work in real life. Everything we later go deeper into in Club A starts here.

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