To really focus on what you are here to do today, take a few moments to reset your energy and to calm your mind. The Square or Box Breathing technique is a simple way to do this. There is a video below to guide you through a session. If you are familiar with the technique, skip the explanation below and press play on the video. If this technique is new to you, we recommend you take a a couple of minutes to learn more about the technique before you start.  

The technique

This technique involves four parts that you repeat as many times as you feel is necessary. Those four parts are:

1. Inhale through your nose
2. Hold the breath in
3. Exhale through your mouth
4. Hold the breath out

Before you start, try to minimise the distractions around you. Put your telephone on silent, close other applications that might send you notifications (or mute them if you can), move to a quieter space and close the door if you are able to.  

When you are ready to start, press play. Sit back, and let your hands rest freely and empty of anything. As you breathe, and if you're in a space you can do it, you may find it helpful to close or lower your eyes. Continue for as long s you want - you can stop at any time.

When you are ready to stop, slowly refocus your senses on your immediate surroundings. Don't rush to any movement or to change from this screen. Just sit for a moment and begin to focus your mind on what you are here to do. When you are ready, move on to the next page by clicking on the navigation panel to the left or below this text.

At any point over the next 8 weeks, you can return to this page and use this tool to change your energy and draw yourself into the moment.

Press play