21 Day Breathing – Day 9

In this lesson, Dan Brulé introduces box breathing, also known as square breathing, as the focus of day nine. Dan explains that the technique involves inhaling, holding, exhaling, and holding again, each for an equal count—typically four—forming the sides of a box or square in time. He encourages adjusting the count to suit your comfort, using seconds, your heartbeat, or any rhythm as long as each phase remains balanced. Dan demonstrates the practice by guiding you through several cycles, emphasizing the calming, equal pattern of breath and pause. He highlights that mastering box breathing provides valuable support in stressful situations and invites you to make it a regular part of your breathwork routine.