Box breathing, also known as four-square breathing, is a powerful technique used by high-stress professionals, including Navy Seals, athletes, and first responders, to clear their minds and handle extreme stress.
It is called box breathing because it consists of four equal phases, like the four sides of a square.
Repeat this cycle for 4 to 5 rounds. This practice stimulates the vagus nerve, signaling the brain to shift from the sympathetic "fight-or-flight" mode to the parasympathetic "rest-and-digest" state. It lowers blood pressure and brings instant mental calm. Practice box breathing with real-time visual prompts in our [breathing exercises section](/resonance).
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