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Box Breathing

When you're flooded

For panic, pre-conflict flooding, or anywhere you can't be seen doing anything unusual.

1. Breathe in through your nose for a count of four.
2. Hold for four.
3. Breathe out through your mouth for four.
4. Hold empty for four.
5. Repeat four times. Stop if you feel lightheaded.

Why it works: The extended exhale and the hold engage the parasympathetic system. It's the pattern used in military and emergency-services training precisely because it works under pressure.