Square Breathing Technique (4-4-4-4) for Calm, Focus, and Stress Relief Try the square breathing technique (4-4-4-4) to quickly steady your mind and body. Breathe gently, let your belly rise, and keep the rhythm smooth and quiet. How to do it: Inhale for 4 seconds Hold for 4 seconds Exhale slowly for 4 seconds Hold for 4 seconds, then repeat for 2–5 minutes Tips: Keep shoulders soft; breathe low into the belly Should you breathe through your nose or mouth? Go with what feels comfortable and rela