Box Breathing
Box Breathing is a powerful technique used by Navy SEALs, athletes, and professionals to maintain calm and focus under pressure. The pattern creates a perfect square: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. This method helps regulate your autonomic nervous system, reducing stress and anxiety while improving concentration. Best used before important meetings, presentations, or when you need to maintain composure in stressful situations.