Utilized by elite military units such as the US Navy SEALs, emergency room surgeons, and high-stakes negotiators, Box Breathing (also known as Square Breathing or Sama Vritti Pranayama) is a four-phase autonomic regulator. By breathing along an equal square—4 seconds inhale, 4 seconds hold, 4 seconds exhale, and 4 seconds hold empty—you actively prevent sympathetic hyper-arousal and retain laser-sharp cognitive control under extreme stress. The Box Breathing Pacer Tool guides you through this four-sided square cadence with real-time visual and auditory pacing.
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