Recovery and Calm
- 4-7-8 Technique: Why slow exhalation calms the bodyYou will learn the biological mechanism linking long exhalation to a slower heart rate. You will practice this pattern of inhaling for four seconds and exhaling for eight for immediate relaxation before sleep.
- Box Breathing: The four-second methodYou will understand how equal durations of inhaling, holding, exhaling, and pausing restore your focus under pressure. You will be able to apply this square pattern in high-stress situations to maintain a clear mind.