This breathwork technique guides you through a 4-count breathing pattern with heart-centered visualization to activate your parasympathetic nervous system and cultivate self-compassion. Deliberate nose breathing combined with compassion visualization lowers your heart rate, manages anxiety, and enhances emotional regulation through a practice that extends care from yourself outward to your community.

Box breathing is a simple four-count breathing technique used by Navy SEALs to instantly reduce anxiety, lower stress, and improve focus by activating your parasympathetic nervous system. This powerful relaxation method involves inhaling, holding, exhaling, and pausing for four counts each, creating a mental "box" that calms your mind and body in just 3-5 minutes.