Focus: how to regain it with the square breathing exercise

If you need to regain focus quickly, practice the square-breathing exercise.

Have you heard of it? It is also known as the 4-part breath exercise or the box breathing exercise.

It has multiple benefits besides the obvious, which is to strengthen the lungs muscles.

It also helps your brain, allowing you to concentrate on the here and now, the present moment. It helps to better-controlling spatiality and also emotions.

It is also a must-do to increase performance. And yes, it helps tremendously to increase awareness.


So, are you ready to tune in and increase your focus? Let’s practice together.


  •  Find a comfortable place and sit with your spine straight
  •  Exhale through the nose, fully
  •  Inhale also through the nose, and count of 4
  •  Hold the breath, once again for a count of 4
  •  Exhale fully, always for a count of 4
  •  Hold the breath again for a count of 4

Begin again and repeat the whole cycle three times. You can also increase the count to 5, 6 or more if you feel like it.

But always remember to be gentle with yourself. Don’t push too hard.
If you feel dizzy or uncomfortable at any point, stop the exercise, but try it again later or the day after.

So, next time you’ll need to be in the present moment, regain focus and clarity, give it a go and let me know.

Stress vs. Burnout: can you tell the difference?

Stress vs Burnout: do we know how to differentiate them?

Stress is the condition that is usually associated with huge work overload – particularly with the feeling of losing control, is almost accepted as “normal” among entrepreneurs. 

Burnout, on the contrary, is more like a hidden threat. 

Which are the common signals of stress?

Are they different from burnout?


I hope this visual will help to understand them better.


Stress vs Burnout


If you want to dig deeper, check out this article: Stress vs Burnout


3 solutions to your lack of motivation problem


Lack of motivation is something that we all experiment, sooner or later. It can heavily affect our business if we don’t pay attention, understand the problem and take action soon.

What causes a lack of motivation?

How to get motivated even when the energy levels are low?

How to bring again the achievement drive that is needed to carry on?

I wrote an article about Motivation and one of the most famous theories about it; but now, I’d like to briefly explore three possible causes and their respective solutions to the lack of motivation


lack of motivation


These 3 areas (goals, confidence and anxiety), are the most common causes of lack of motivation.


📍 If your goals are too many, or too ambitious, you can feel discouraged pretty soon;

📍 If you find yourself procrastinating and taking action is an issue, you might need a self-confidence boost;

📍 If anxiety is taking over and controlling yourself, your energy levels might be running low.


Remember that the best way to explore the causes and solve the problem is to address it quickly; if it is already affecting your productivity and performance, you can book your free consultation with me and discover how.


Book your Free Discovery Session


Calm your mind in 6 steps and 3 minutes

Ready to calm your mind? This is an easy and quick way.

A busy mind, full of noise and worries, needs to take a break to regain control and be full operative.


This short breathing exercise might help:

1) block your right nostril with your thumb, and take a deep breath through your left nostril
2) repeat it at least for three minutes, putting to work just the left nostril
3) purposely, make the exhalation longer than the inhale
4) repeat this whole breathing for at least three minutes
5) relax and breath normally


Here you have the same instructions to calm your mind, but you can download the visual, or copy and paste it.


calm your mind



If you want to learn more techniques like that, specifically designed and adapted to you and your needs

Book your Free Discovery Session

Want to read more about emotional management? Check out this article