Calm Your Body. Refocus Your Mind. Reset in 60 Seconds.

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Box breathing is a tactical reset tool used by Navy SEALs, first responders, and trauma therapists alike.
It’s simple, effective, and something you can do anywhere—in under a minute.
Whether you’re overwhelmed, anxious, or just need to slow down, this TKF gives you a way to reconnect with your body and your breath.

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🧠 What It Is

Box breathing (also known as 4×4 breathing) is a four-part breathing rhythm that brings structure to your body’s stress response:

1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 seconds

Repeat for 3–5 cycles. It’s called “box” breathing because of the four equal sides.

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💡 Why It Works

• Regulates your nervous system
• Slows your heart rate and breathing
• Increases focus and cognitive clarity
• Lowers cortisol and stress hormone levels
• Brings you back to the present when your thoughts are spiraling

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🛠️ When to Use It

• Before journaling or therapy
• After a triggering conversation or memory
• When your heart is racing or your thoughts are scattered
• To wind down before bed or calm down in the middle of your day
• Before making a decision or giving a response under pressure

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🔧 How to Practice

Try it now:

• Inhale slowly through your nose… 1… 2… 3… 4
• Hold… 1… 2… 3… 4
• Exhale gently through your mouth… 1… 2… 3… 4
• Hold again… 1… 2… 3… 4

Repeat the cycle 3–5 times. No pressure. Just breath and rhythm.

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⚠️ Things to Watch Out For

• Don’t force your breath—stay relaxed
• If 4 seconds feels too long, start with 3
• If you get dizzy or uncomfortable, pause and return to natural breathing
• This is a tool, not a test—there’s no wrong way to try

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🗺 Where to Start

• Pair this with your journal sessions or emotional processing
• Use it before talking to CHLOE or RANGER
• Try it every morning or evening for one week and note the difference
• Bookmark this TKF and return to it whenever you feel tense

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💬 Try It With CHLOE or RANGER

Our AI guides can lead you through box breathing anytime you need it—right in the moment.

👉 Talk to CHLOE
🛡️ Talk with RANGER

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📎 Tools & Downloads

• Box Breathing Quick Reference Card (PDF)
• Tactical Reset Tracker
• Guided Audio Link (coming soon)

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Tagged: breathing, regulation, stress, grounding, TKF, nervous system, trauma tools