How to Meditate: Breathing Techniques 1 - Box Breathing In my first How to Meditate bonus episode I will introduce you to box breathing (or 4-4-4 breathing). This is a deceptively easy breathing technique to slow your heart rate and introduce calm to your mind and body even in the most challenging situations. It is also a useful first breath to learn for preparing to meditate. It may not have the long term benefits of the full anxiety guided meditation session, but is useful in those anxious moments when you need to calm your mind.Just listen to this episode once a day over the next few days and you will master this guided meditation technique in no time.