Box Breathing — 5 Minutes

Box breathing is a controlled breathwork technique used by military personnel, surgeons, and athletes to rapidly reduce acute stress and restore mental clarity.

The technique:

1. Inhale through your nose — 4 counts
2. Hold — 4 counts
3. Exhale slowly through your mouth — 4 counts
4. Hold — 4 counts
5. Repeat for 5 minutes

When to use it:

• Every morning as a proactive reset
• Before a stressful meeting or conversation
• After a stressful event to prevent cortisol from staying elevated
• When you notice physical tension building

Studies show measurable heart rate and cortisol reduction within 90 seconds of starting controlled breathing. (Zaccaro et al., Frontiers in Human Neuroscience, 2018)