Jimmy Lockett

“Box Breathing: Find Your Calm, Build Your Control Also known as Four-Square Breathing, this method is used by Navy SEALs, elite athletes, and high-level performers to stay calm under pressure. But don’t let that intimidate you—this technique is gentle, easy to learn, and incredibly effective for everyday stress. Here’s how it works: Inhale through your nose for a count of 4 (approximately 1 second per count) Hold your breath for 4 counts Exhale slowly through your nose for 4 counts Hold your breath again for 4 counts That’s one full box. You can repeat it for 3 to 5 minutes, or until you feel more centered. What it does: Slows your heart rate Activates your parasympathetic nervous system (the “rest and recover” state) Sharpens your focus and anchors your attention Use it before a meeting, after an argument, or anytime you feel overwhelmed. It brings your mind and body back to neutral—and gives you control when things feel chaotic.”
― Jimmy Lockett, Breathing to Heal: Simple Breathing Practices to Reduce Pain, Calm the Mind, and Support Your Body's Natural Recovery