Do 2 minutes of box breathing for energy

Breathe in, hold, out, hold, each for four counts.

Why it helps

Slow, even breathing can make you feel steadier and clearer, and many people use it to reset in a busy moment. It needs no equipment and nobody notices.

How to do it

1. Sit upright and breathe in through your nose for four counts.
2. Hold gently for four counts, then breathe out for four.
3. Hold empty for four counts. Repeat for two minutes.

Make it easier

Use a count of three and skip the holds if they feel uncomfortable.

Make it harder

Extend each count to six.

Stop if you feel lightheaded and return to normal breathing.