Box Breathing
Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Repeat. This equal-ratio breathing pattern activates the parasympathetic nervous system and reduces cortisol. Used by Navy SEALs, athletes, and anyone who needs to reset under pressure.
Duration
The science
Box breathing is a form of paced breathing that extends both the inhale and exhale phases equally. The holds between breaths increase CO2 tolerance and give the diaphragm time to reset. Research shows it can lower blood pressure, reduce anxiety, and improve focus within just a few cycles.
It works well as a micro-reset between meetings, before a difficult conversation, or when you notice your attention drifting. Even one minute makes a measurable difference.