Summary: Breathing in, retaining the breath, breathing out, and retaining empty—each of these steps is regulated so it takes the same amount of time.
This technique is also known as "Square Breathing".
Recording: Home, in 2016
The general instruction is:
That makes it one cycle. Do 15 cycles like this, and your mind will be in a different state. It takes only about 4 minutes, and you can do any time during your day.
In this exercise, don’t worry about your thoughts. They will still be there, but will be likely less than usual. Simply focus on your breathing and on the counting of numbers.
And please don’t overthink this. Simply follow the instructions above as best as you can, without worrying about doing it “right”. It’s a simple exercise, and you cannot do this wrong!
Here are three animated images of the Box Breathing, for you to practice with: