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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



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.



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 (
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