Box Breathing

1.    Let all of the air out of your lungs to a count of 4

2.    Keep your lungs empty for a count of 4

3.    Inhale for a count of 4

4.    Keep your lungs full for a count of 4

5.    Cycle 3-4 times or a long as you like

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Paced, or timed breathing is very beneficial to regulate your nervous system during a stressful moment.  It is also helpful if you are experiencing panic, or anxiety.  You can experiment with 3, 5, 10 seconds or longer.  The longest I have ever tried is 15 seconds for each segment! 

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You can also follow this Utube video.