{"id":414,"date":"2026-06-09T02:40:00","date_gmt":"2026-06-09T00:40:00","guid":{"rendered":"https:\/\/gentlecoach.de\/item\/box-breathing\/"},"modified":"2026-06-09T02:40:00","modified_gmt":"2026-06-09T00:40:00","slug":"box-breathing","status":"publish","type":"citadela-item","link":"https:\/\/gentlecoach.de\/en\/item\/box-breathing\/","title":{"rendered":"Box breathing (square breathing)"},"content":{"rendered":"<p style=\"font-size:1.12rem;line-height:1.7;color:#2E3A3A;\">A calm, even breath in four equal phases. Good when you want to gather yourself and find clarity.<\/p>\n<div style=\"background:#EAF6F5;border-radius:10px;padding:14px 18px;margin:22px 0;display:flex;gap:28px;flex-wrap:wrap;font-size:.95rem;color:#2E3A3A;\"><span><strong style=\"color:#15807A;\">Duration:<\/strong> 2 to 5 minutes<\/span><span><strong style=\"color:#15807A;\">When:<\/strong> Before tasks that need focus; when restless inside<\/span><\/div>\n<h2>Here&#8217;s how<\/h2>\n<ol style=\"line-height:1.75;padding-left:1.2em;\">\n<li style=\"margin-bottom:8px;\">Breathe in for 4 seconds.<\/li>\n<li style=\"margin-bottom:8px;\">Hold for 4 seconds.<\/li>\n<li style=\"margin-bottom:8px;\">Breathe out for 4 seconds.<\/li>\n<li style=\"margin-bottom:8px;\">Hold for 4 seconds, then start again.<\/li>\n<li style=\"margin-bottom:8px;\">Picture tracing the four sides of a square as you do it.<\/li>\n<\/ol>\n<p style=\"font-size:.86rem;color:#6B7375;margin-top:24px;\">A calm self-help exercise, no substitute for therapy. Leave out whatever doesn&#8217;t feel good.<\/p>","protected":false},"excerpt":{"rendered":"<p>Eine ruhige, gleichm\u00e4\u00dfige Atmung in vier gleich langen Phasen. Gut, wenn du dich sammeln und klar werden willst. Dauer: 2 bis 5 MinutenWann: Vor Aufgaben, die Konzentration brauchen; bei innerer Unruhe So geht&#8217;s Atme 4 Sekunden ein. Halte 4 Sekunden. Atme 4 Sekunden aus. Halte 4 Sekunden, dann von vorn. Stell dir dabei vor, wie [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","citadela-item-category":[8],"citadela-item-location":[],"class_list":["post-414","citadela-item","type-citadela-item","status-publish","hentry","citadela-item-category-ruhe-stress"],"_links":{"self":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/414","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item"}],"about":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/types\/citadela-item"}],"replies":[{"embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/comments?post=414"}],"version-history":[{"count":0,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item\/414\/revisions"}],"wp:attachment":[{"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/media?parent=414"}],"wp:term":[{"taxonomy":"citadela-item-category","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-category?post=414"},{"taxonomy":"citadela-item-location","embeddable":true,"href":"https:\/\/gentlecoach.de\/en\/wp-json\/wp\/v2\/citadela-item-location?post=414"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}