Stress & Nervous System
Box breathing, physiological sigh & 4-7-8 trainer.
Box Breathing (4-4-4-4)
Taught in military, SWAT & tactical training. Steadies hands and focus before or during high-stress moments.
Physiological Sigh
The fastest known way to drop acute stress — two inhales through the nose, one long exhale. Use between calls.
4-7-8 Wind-Down
Calms the nervous system before sleep — especially after night shifts.
Resonance Breathing (5.5)
About 5.5 breaths per minute — the pace linked to higher heart-rate variability (HRV) and recovery.
Ready
0s / 60s