Box Breathing
Strong evidence ↗Guided box breathing in your browser: a calm 4-4-4-4 visual you can follow for one minute or ten. Used by military and first responders to steady the nervous system.
Box breathing (4-4-4-4) · a session is 4–10 cycles (about 1 minutes for 5)
Breathe with the circle: it grows as you inhale, rests while you hold, shrinks as you exhale. If you feel light-headed, breathe normally — that's a sign to make the breaths gentler, not deeper.
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