Instructions:

• Get into a comfortable position, whether seated, standing, or lying down and feel free to keep your eyes open or closed throughout this exercise. Here's a breathing technique involving four stages: breathe in through your nose for a count of four seconds, hold your breath for another four seconds, exhale gently through your nose for four seconds, and hold your breath once more for another four seconds. It's crucial to maintain a gentle breathing rhythm without straining.
• While inhaling, concentrate on the breath filling your lungs, and as you exhale, focus on the sensation of the breath leaving your lungs. This cycle should be repeated around 4 to 6 times.
• Imagine a square or box as you progress through these steps, visualizing each four-second count as one side of the box. With every step, you complete a side until the square is fully formed. If the count of four seconds feels too brief or too long for any part of the breathing process, feel free to adjust the length of each count to better suit your comfort level.