Box Breathing Navy SEALs use this technique to stay calm and focused in tense situations. It’s simple. Inhale to a count of 4; hold 4; exhale 4; hold 4. Repeat. Longer exhalations will elicit a stronger parasympathetic response. A variation of Box Breathing to more deeply relax the body that’s especially effective before sleeping is as follows: Inhale to a count of 4; hold 4; exhale 6; hold 2. Repeat. Try at least six rounds, more if necessary.
