Box Breathing (4-4-4-4)

A four-sided breath used by Navy SEALs and therapists alike. Slows the nervous system in under a minute.

1. 1Sit comfortably. Soften your jaw and shoulders.
2. 2Inhale through your nose for 4 counts.
3. 3Hold your breath for 4 counts.
4. 4Exhale gently for 4 counts.
5. 5Hold empty for 4 counts.
6. 6Repeat for 4 cycles. Add another 4 if you want more.