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4
Breathe in
4
Hold
4
Breathe out
4
Hold
Why box breathing works
When you're anxious, your breathing becomes shallow and fast — which feeds the anxiety cycle. Box breathing interrupts that by activating your parasympathetic nervous system: the body's built-in "rest and digest" mode.
The four equal counts — in for 4, hold for 4, out for 4, hold for 4 — create a steady rhythm your nervous system can follow. Most people feel noticeably calmer after just 2–3 complete cycles.
- Lower heart rate and blood pressure
- Reduce cortisol (stress hormone)
- Improve focus and mental clarity
- Help you fall asleep faster
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