Used by Navy SEALs under pressure. Four equal counts create a square breath pattern that activates your parasympathetic nervous system and brings immediate calm and mental clarity.

The long exhale activates your vagus nerve and signals deep safety to your nervous system. Particularly powerful before sleep or during moments of acute anxiety. Often called a natural tranquilizer.

Breathing at 5 seconds in and 5 seconds out synchronises your heart rate variability with your breathing pattern — creating a state of coherence between heart and mind. Reduces cortisol and increases intuition.