Do you also have difficulties with focusing now everything is online? Watching your Socials or netflix when you actually have to study? There is a solution! Ron ten Voorde will show you in a video with some steps on how to meditiate into focus again.

Box breathing

Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathing exercise may help to clear the mind, relax the body, and improve focus.

The technique is also known as “resetting your breath” or four-square breathing. It is easy to do, quick to learn, and can be a highly effective technique for people in stressful situations.

People with high-stress jobs, such as soldiers and police officers, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.

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Box breathing is a simple technique that a person can do anywhere, including at a work desk, study or in a cafe. Before starting, people should sit with straight back and their feet flat on the floor. If you can, close your eyes.

1.    Breathe in through your nose while counting to four. Feel the air enter your lungs.

2.    Hold your breath inside while counting slowly to four. Avoid inhaling or exhaling for 4 seconds.

3.    Begin to slowly exhale for 4 seconds.

4.    Paus for 4 seconds before you start with a new round

Repeat steps 1 to 4 at least three rounds. Ideally, repeat for about 3 minutes, or until calm returns but not longer than 20 minutes.

If someone finds the technique challenging to begin with, they can try counting to three instead of four. Once someone is used to the technique, they may choose to count to five or six. Be sur that each side has the same number of counts.

The exercise can also be done standing, but it is recommended to do it while sitting.

Use the image below as a reminder