Focus

Focus Breath, also known as Box Breathing, is a technique used by Navy SEALs and high-performance athletes to enhance concentration and maintain calm under pressure. Benefits backed by research: • Improves attention span and concentration • Reduces performance anxiety • Enhances working memory • Stabilizes blood pressure • Increases mental endurance The equal 4:4:4:4 ratio creates a perfect square of breath, helping to balance the autonomic nervous system. This pattern promotes alpha brain wave states associated with focused attention and reduced mental chatter. This technique is particularly effective before important tasks, during study sessions, or in high-stress situations.

1. Get Ready • Find a quiet space if possible • Sit comfortably with your back straight • Let your shoulders relax • Close your eyes if it feels right 2. The Basic Pattern • Inhale through your nose for 4 seconds • Hold your breath gently for 4 seconds • Exhale through your nose for 4 seconds • Hold your breath out for 4 seconds 3. Focus Points • Keep your attention on the breath • Notice how each phase feels different • Let your mind settle into the rhythm • Stay present with each moment 4. Tips for Success • Don't force the breath - keep it gentle • If you lose count, just follow the circle • Return to normal breathing if needed • Practice when you need to concentrate 5. Signs It's Working • Your mind becomes clearer • Thoughts slow down naturally • You feel more centered • Better able to concentrate Remember: This is a concentration practice - each time your mind wanders, gently bring it back to your breath.