Feeling stressed?

Here's a powerful calming technique used by Navy SEALs, pro athletes, and top performers worldwide: Box Breathing and the 4-7-8 method.

Box Breathing (4x4x4x4) is simple - imagine tracing a square with your breath:

1. Inhale for 4 seconds (up)

2. Hold for 4 (across)

3. Exhale for 4 (down)

4. Hold for 4 (across)

The Science Behind It: Just 2-3 minutes can shift your nervous system from fight or flight to being calm and centered.

Looking for better sleep? Try the 4-7-8 method:

1. Breathe in for 4

2. Hold for 7

3. Slowly release for 8

Pro Tips:

1. Start Slowly – e.g., try 4 rounds to start

2. Safety First: Never practice these techniques while driving or in situations requiring full attention

3. Build Your Practice: Start in a calm environment

4. Set daily reminders - Consistency brings the best results

The best part? This stress-management tool is completely free and always available. Your breath is a powerful built-in tool - you just need to learn how to use it.

Want to Learn More? Check Out: 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC9873947/