Box Breathing for Focus

Box breathing, also called square breathing, is used by Navy SEALs for stress management and mental clarity.

The pattern: 1. Inhale through your nose for 4 counts 2. Hold your breath for 4 counts 3. Exhale through your mouth for 4 counts 4. Hold empty for 4 counts 5. Repeat 5-10 times

Each side of the "box" takes 4 counts. This technique helps steady your mind before important moments, whether that's a meeting, presentation, or difficult conversation.

Practice daily for best results.