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Leo Brandt · October 2, 2026 · 4 min read
Breath
Box breathing: a 60-second reset for busy days
Leo Brandt · October 2, 2026 · 4 min read
The simple 4-4-4-4 technique Navy SEALs and nurses use to calm down fast — and how to practise it.
When stress spikes, your breath gets fast and shallow. Box breathing reverses that by slowing the exhale and giving your nervous system a clear rhythm to follow.
How to do it
Breathe in through your nose for four counts, hold for four, breathe out for four, hold for four. Repeat four rounds. That's it — about a minute.
When to use it
Before a meeting, after a difficult email, on the subway, or in bed when your mind won't switch off. Try the breathing guide on our home page.
Practise this with Leo in class.
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