1 Minute Habit · #305
1 Minute Habit for November 1
Practice 'box breathing': inhale 4s, hold 4s, exhale 4s, hold 4s
Why This Habit Helps
Box breathing creates a physiological reset for your nervous system by balancing oxygen and carbon dioxide levels.
This technique is used by Navy SEALs, athletes, and performers to maintain calm under pressure—proving its power to center anyone, anywhere.
What You’ll Do in 1 Minute
- Balances oxygen and carbon dioxide levels
- Calms the fight-or-flight response
- Improves focus and mental clarity
- Lowers blood pressure and heart rate
- Can be done anywhere discreetly
Quick Overview
Box breathing, also known as square breathing, creates a rhythmic pattern that signals safety to your nervous system.
The equal timing of each phase creates a 'box' pattern that your brain finds predictable and calming, making it perfect for stressful moments.
What the Research Says
How to Get Started
- Sit comfortably with your back straight and hands resting on your lap
- Inhale slowly through your nose for 4 seconds, filling your lungs completely
- Hold your breath for 4 seconds, maintaining relaxation
- Exhale slowly through your mouth for 4 seconds, emptying your lungs fully
- Hold the exhale for 4 seconds before beginning the next cycle
How to Adapt This Habit
If you’re a busy professional
Use box breathing before important meetings or presentations to center yourself and improve focus
If you’re a parent
Practice together with your child before homework time—turn it into a 'breathing game' with counting
If you’re a student or learner
Do one minute of box breathing between study sessions to reset your brain and reduce test anxiety
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💬 Your Success Stories
I started using box breathing during my commute when traffic would spike my anxiety. At first it felt awkward, but now it's my go-to reset. Last week, I used it before a difficult conversation with my boss and was amazed at how clear-headed I remained. That four-count pattern has become my personal pause button.
— Maria
