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exercise 4 min

Box breathing: calm your nervous system in 4 minutes

A simple, evidence-based breathing technique that activates the parasympathetic nervous system.

Box breathing — also called 4-4-4-4 breathing — is used by nurses, first responders, and therapists because it works fast and needs no equipment.

How to do it

  1. Sit comfortably with your back straight, or lie down.
  2. Exhale completely through your mouth.
  3. Inhale through your nose for 4 counts.
  4. Hold your breath for 4 counts.
  5. Exhale through your mouth for 4 counts.
  6. Hold empty for 4 counts.
  7. Repeat 4–6 times.

You should feel calmer within 2–3 cycles. Practice daily — not just when anxious — to build the habit.

Maternally is a support and screening tool, not a substitute for professional medical advice, diagnosis, or treatment.