@netxork: 3-Minute Box Breath Settle in four counts — in, hold, out, hold. When you need a quick reset, use box breathing. Sit or stand comfortably. Soften your shoulders. Follow each step without rushing. 1. Inhale — 4 Breathe in through the nose for a count of four. Fill the belly first, then the chest. 2. Hold — 4 Hold gently for four. No strain; just pause. 3. Exhale — 4 Breathe out through the mouth (or nose) for four. Empty slowly. 4. Hold — 4 Hold empty for four. Then start the next round. Do this for 3 minutes (about 8–10 rounds). If 4 feels tight, use 3. Stop if you feel dizzy. Full guided audio at netxork.com — search the title there.

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Thursday 29 October 2026 19:15:04 GMT