Box Breathing (4-4-4-4)

High (82%) 2 min Morning Stress

Four cycles of box breathing: inhale 4s, hold 4s, exhale 4s, hold 4s. Activates parasympathetic nervous system.

Scientific Evidence

Study Type

Randomized Controlled Trial

Sample Size

n = 96

Institution

Yale School of Medicine

Peer Reviewed

Yes

Origin: Navy SEAL Training / Autonomic Research

82%

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