Box Breathing Guide (4-4-4-4 method)

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Box Breathing Guide (4-4-4-4 method)

Clinically-proven technique to reduce anxiety and stress

Box Breathing Exercise

Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Repeat.

Inhale

Cycles completed: 0

Why Box Breathing Works: This technique helps regulate your autonomic nervous system, balancing the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) responses. The equal 4-4-4-4 pattern creates a rhythm that calms the mind, improves focus, and reduces stress. Navy SEALs use this method to stay calm in high-pressure situations.

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