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.

The 5-4-3-2-1 grounding technique uses your five senses to instantly reduce anxiety and stress by anchoring you in the present moment. This simple mindfulness method engages sight, touch, hearing, smell, and taste to interrupt panic responses and activate your body's natural relaxation system.