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Star Wars Fuel Your Force, Week 6, Down Breathing

Star Wars Fuel Your Force, Week 6, Down Breathing

Written by
May 21, 2018
Updated March 26, 2021

Winding down after a hard day or tough workout can be as easy as breathing. You just need to take the time to do it. Week 6 of our 8-week Star Wars Fuel Your Force program shows you how to encourage relaxation and recovery with a technique called box breathing. Here’s how it works: you’ll inhale deeply, hold your breath, let it out slowly, and hold the exhale (imagine each portion of the breath forming the side of a square box). Use it to rebalance yourself after any stressful time.

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Star Wars Fuel Your Force, Week 6, Down Breathing

Products used in this workout:
Onnit’s Han Solo Yoga Mat
Perfect Shaker Bottle

DIRECTIONS

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Lie on your back on the floor with your arms at your sides. Turn your palms to face up and tuck your chin.

Take 4 seconds to breathe in.
Hold 4 seconds.
Take 4 seconds to breathe out.
Hold the end of your exhale 4 seconds.

Repeat for 8 rounds. Note that this practice also works sitting at your desk or in a chair—you don’t have to be lying down.

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Sean Hyson
Sean Hyson is the Editor in Chief of Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of The Men's Health Encyclopedia of Muscle, and the e-book The Truth About Strength Training (truthaboutstrengthtraining.com).
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