Box breathing – my go-to when nothing else works

this is my go-to as well. simple and effective. i do it before anything stressful.

I love box breathing! Sometimes I trace a square on my leg while I do it – breathe in along the top, hold down the side, breathe out along the bottom, hold up the other side. Makes it easier to stay focused.

Box breathing activates the parasympathetic nervous system, which counteracts the fight-or-flight response. The hold phases are particularly effective because they interrupt the rapid, shallow breathing pattern that accompanies anxiety. A simple technique with strong physiological evidence behind it.

do you ever do it in public? i worry people will notice.

tried this before bed last night after seeing your post. actually fell asleep faster than usual. might be coincidence but i'll keep going.

It's the consistency that gets me – you do it at your desk, in the car, in bed. That's the key isn't it? Having something that works everywhere.