Box Breathing (Sama Vritti)

What it is A breath pattern with four equal parts — inhale for four counts, hold for four, exhale for four, hold for four. Each side of the breath cycle is the same length, which is what gives it its name.

What it does Box breathing is one of the most studied breath patterns in modern research. Within a few minutes, the heart rate slows, the mind clears, and the nervous system shifts toward regulation. It's used by Navy SEALs, emergency responders, and anyone who needs to stay clear-headed under pressure. For travelers, it's also one of the most portable practices — you can do it on a plane, in a taxi, before a difficult conversation, or in the gap between landing and figuring out where to go next.

Use this when

• You feel anxious or scattered

• You need to focus before something important

• You're in transit and need to settle

• You want a structured, repeatable practice

Length: 10 minutes Time of day: Any, especially midday or before stressful events