Box Breathing
Breathing Techniques
Nasal Breathing
4-4-4-4
Equal inhale, hold, exhale, hold. Calms overwhelm and restores mental clarity.
Breathing mechanic
Nose
How to breathe
In and out through your nose, mouth gently closed
Timing
6 cycles, ~96s total
Difficulty
Easy
Solfeggio Tone
🎵 417 Hz
Source
US Navy SEALs / Mark Divine
Best for
Feeling overwhelmed
Situations
Racing thoughts
Too many things to do
Stressed about an exam
Stressful meeting coming up
Job interview coming up
Try this technique
Breathing Guide →