Breathwork (Box Breathing)

Box breathing — inhale 4 seconds, hold 4, exhale 4, hold 4 — is used by Navy SEALs, first responders, and Olympic athletes for a reason. A 2023 Stanford study led by Andrew Huberman found that cyclic sighing (a variant) was more effective than meditation at reducing stress. Controlled breathing activates the parasympathetic nervous system within 90 seconds, lowering heart rate and cortisol. It's the fastest evidence-based way to shift your nervous system state.