Box breathing. Four counts in, four counts hold, four counts out, four counts hold.
It’s used by Navy SEALs, surgeons, and people who are absolutely losing it before a first date. The reason it works is annoyingly simple: slow breathing activates your parasympathetic nervous system and signals to your body that the tiger is, in fact, not currently chasing you. Most modern stress involves tigers that don’t exist. Your breath is the fastest way to remind your body of this inconvenient truth.
Time required: Four rounds. About two minutes. Works immediately.
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