Mobility · New to it
Box Breathing
A calming breath pattern of four equal counts (in, hold, out, hold) to settle your heart rate after training.
Demo by Skye, an AI coach.
- Works
- full body
- Kit
- No kit
- Dose
- 64 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Sit or stand tall with your shoulders relaxed and one hand on your belly. Breathe in through your nose for 4 seconds, hold 4, out for 4, hold 4.
While you move
- In through your nose, two, three, four
- Hold, two, three, four
- Out slowly, two, three, four
- Hold empty, two, three, four
Avoid
- Straining or gulping on the holds
- Lifting your shoulders as you breathe in