Anxiety
Panic
Stress
⚡ Quick
Box Breathing
A structured breathing pattern used by Navy SEALs to calm the nervous system. Breathe in, hold, breathe out, hold; each for 4 counts.
Why it works
Activates the parasympathetic nervous system, slowing your heart rate and signaling safety to your brain.
Follow the circle. Breathe in through your nose, hold gently, exhale slowly through your mouth, then hold again.
Ready
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