Tactical breathing, also known as box breathing or four-square breathing, is a powerful stress-relief technique. It involves breathing in a specific pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds.
This method activates the parasympathetic nervous system, helping to reduce stress, improve focus, and regulate emotions. It's particularly effective before high-pressure situations or when you need to regain composure.