Practice “Box Breathing” to stay calm and focused in tense situations.
from Breath: The New Science of a Lost Art by James Nestor
Navy SEALs use this technique to stay calm and focused in tense situations. It’s simple and effective. Even breathing elicits a calming parasympathetic response while allowing you to remain alert and able to deal with the situation. If you lengthen the exhalations you will elicit a stronger parasympathetic response which will deepen the relaxation and be more conducive to sleep.
How to Apply This
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Inhale to a count of 4, hold for 4, exhale for 4, and hold for 4.
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Repeat.
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