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Updated January 2026

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Medical Disclaimer: This platform provides science-based protocols derived from peer-reviewed research for educational purposes only. It is NOT medical advice. Before starting any new supplement, practice, or behavioral protocol, consult with a healthcare provider, especially if you have existing medical conditions or take medications. Not affiliated with or endorsed by any specific researcher or institution.

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Box Breathing

4-4-4-4 pattern

Hold (4s)Hold (4s)Inhale (4s)Exhale (4s)
Ready
Used by Navy SEALs, athletes, and first responders. View protocol