4-4-4-4 Breathing Technique (Box Breathing) — Reduce Stress Fast #anxietyrelief #breathetaking

Description (paste into YouTube) Calm your nervous system in 60–90 seconds with the simple, powerful 4-4-4-4 (Box) breathing technique. Follow along as I guide you through inhale–hold–exhale–hold — each for 4 seconds — to lower stress, improve focus, and reset your day. Timestamps 0:00 Intro — What is 4-4-4-4 (Box) Breathing 0:18 How to do it (quick demo) 0:30 Guided practice — 6 rounds 1:30 Tips & benefits 2:00 Outro / Next steps What you’ll get A quick guided practice you can do anywhere (desk, bed, before a meeting). Science-backed benefits: reduced anxiety, improved focus, heart-rate regulation, better sleep. Tips for daily practice and variations for work/sleep. How to practice Sit or stand comfortably with a straight spine. Inhale through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale slowly for 4 seconds. Hold empty for 4 seconds. Repeat for 4–8 cycles (or as long as needed). Quick tips Keep the breath smooth and unforced. If 4s feels long, start with 3-3-3-3 and build up. Use before sleep, before presentations, or any time you feel overwhelmed. If this helped you, please like, subscribe, and hit the 🔔 for more quick breathing & mindfulness guides.