Box Breathing: Get calm, quickly.

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Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

-Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

-Begin to slowly exhale for 4 seconds.

-Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.