Breathing is one of the few automatic functions we can also consciously control. When you regulate your breath with intention, you stimulate the vagus nerve, slow your heart rate, and reduce cortisol levels. The 4-4-4-4 breathing method, also known as box breathing, has been used by elite performers like the Navy Seals, psychologists and mindfulness practitioners to calm the mind and centre attention. Just one minute can shift your physiology. The more consistent your practice, the more resilient and focused you become.​