The standalone 4-4-4-4 technique used by Navy SEALs and elite performers. Reset your nervous system, reduce anxiety, and sharpen focus in under 5 minutes.
Inhale through your nose for 4 counts → Hold for 4 → Exhale through your mouth for 4 → Hold for 4. That is one box. Repeat 5–6 times. Stay relaxed — this is a reset, not an effort.