Box Breathing (Sama Vritti): Four Equal Sides for a Steady Mind
Breathe in for four, hold for four, breathe out for four, hold for four. The even count gives a busy mind one simple job — which is why box breathing is used before exams, interviews and competitions.
This tip is scheduled for Wednesday 4 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Sit tall on a chair or cushion, feet grounded, hands resting on the thighs.
- Breathe out fully through the nose to begin.
- Inhale through the nose for a slow count of 4.
- Hold the breath in for 4 — keep the shoulders and jaw soft.
- Exhale through the nose for 4.
- Hold empty for 4, then begin the next round. Continue for 4 minutes.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
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