Last time we mastered the 5-4-3-2-1 sensory grounding technique. Today we'll learn box breathing - a powerful method used by Navy SEALs and first responders.

Box breathing creates instant calm through precise breath control, perfect for high-pressure decisions.

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Why do first responders use box breathing to stay calm?

Box breathing works because it activates your parasympathetic nervous system - your body's natural calm-down response. The even rhythm signals safety to your brain.

First responders rely on this technique because it works in seconds, requires no tools, and can be done anywhere.

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Can you think of a stressful situation where staying calm would help you?

Box breathing follows a simple 4-4-4-4 pattern: breathe in for 4 counts, hold for 4, breathe out for 4, hold empty for 4.

Picture drawing a square with your breath - each side takes exactly 4 seconds.

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Can you visualize this breathing box in your mind?

Let's measure the technique's impact on your body. First, find your pulse by placing two fingers on your wrist, just below your thumb.

Count the beats for 15 seconds, then multiply by 4 to get your heart rate per minute.

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What's your current heart rate?

Now we'll do three complete box breathing cycles. I'll guide you through each phase: inhale, hold, exhale, hold.

Remember: breathe slowly and steadily through your nose if possible. Don't force it - find your natural rhythm within the 4-count pattern.

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Are you ready?

Let's start: Breathe in slowly for 4 counts... 1, 2, 3, 4. Hold that breath for 4... 1, 2, 3, 4.