Box Breathing

Box breathing (also called four-square breathing) is used by Navy SEALs, first responders, and elite athletes to maintain calm under extreme pressure. If it works during combat, it will work during your commute.

The technique has four equal steps:

1. Inhale through your nose for 4 counts
2. Hold your breath for 4 counts
3. Exhale through your mouth for 4 counts
4. Hold empty for 4 counts

Repeat for 4-8 rounds. The process takes about two minutes and can lower heart rate and blood pressure in the moment. With regular practice, breathing work may also support broader stress regulation.