4/6 Simplified Box Breathing

This is a simplified version of the 4×4 Box Breathing excercise added for people who might not like the hold phase of the 4×4 Box Breath

The pattern looks like this:

1. Inhale slowly through your nose for 4 seconds
2. Exhale slowly for 6 seconds
3. Repeat

Tips:

• breathe gently
• low into the belly/ribs
• quiet and controlled
• like you’re trying not to fog a window

• Less effective once someone is already fully emotionally flooded or raging. Then you usually need movement, time, or environment change first.
• You can practice it for 1–3 minutes and still get noticeable effects.