Equal inhale, hold, exhale, hold. Slow it down until it is easy, not heroic.
Breathwork
Moderate evidence
Box breathing
4-4-4-4 used by operators and anxious humans.
Details
- Technique
- Inhale 4, hold 4, exhale 4, hold 4 for 2–5 minutes.
- Benefits
- Steady attention, Down-regulation
- Scientific evidence
- Slow breathing increases vagal tone markers in many studies.
- Equipment
- None
Editorial rating ★ 4.6
Classic for a reason.
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