One of the most-heard pieces of advice from run coaches is, “Don’t forget to breathe.” Because there’s breathing and then there’s breathing for running.

Box Breathing is a powerful breathing technique used by Navy Seals, Olympians, medical personnel, and runners. Arthur Paulins, a Certified Wim Hof Method instructor and yoga teacher, says the technique has the power to heighten performance, concentration, and relieve stress, making it ideal to before a run or a race, and after.

Box breathing—also called four-square breathing because it happens in four individual, clear steps—can be tricky. If you feel dizzy, resume regular breathing. If you feel distracted, stick with it. The more you practice the more natural it’ll feel.

Sit upright in a comfortable chair with your feet planted flat on the floor, being aware of the air entering and exiting your lungs. Slowly exhale until your lungs feel empty. Now begin the box breathing technique and repeat for four or five rounds.

1. Slowly inhale through your nose for four seconds.
2. Hold, lungs full, for four seconds.
3. Exhale for four seconds, deflating all the air from your abdomen.
4. Hold, breath out, for four seconds.