Box breathing is four counts in, four counts held, four counts out, four counts held. That is the whole technique. It is used by nurses, divers and soldiers because it works quickly and needs no equipment.
Why it calms you down
Lengthening the exhale and pausing after it nudges the nervous system towards rest. Your heart rate slows within a few rounds.
How to practise
Sit upright, breathe through your nose and start with three rounds. Build to two minutes. If four counts feels long, use three.
