3. Exhale through your mouth, making a whooshing sound for eight seconds. 4. Repeat steps one to three for a total of four breath cycles. Box breathing, also called four-square breathing ...

5. Extend the exhale. Since speech happens on the exhale, try box breathing, but with an extended exhale. Start with a 4-4-4-4 count for each side of the box. Once you’ve mastered that ...