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Specific breathing techniques trigger the nervous system to calm itself, which reduces anxiety and stress. This technique is used by SEALS in high stress situations; it will work for you too.
STORY AT-A-GLANCE

Box breathing is a form of breath control that triggers the parasympathetic nervous system to help manage stress and improve relaxation so you can take control of your health
This technique, also called square breathing or four-square breathing, is used by Navy SEALS to help reduce stress in high-pressure situations
It involves nose breathing to slow over-breathing and raise CO2 levels to balance oxygenation. Use a simple technique to measure your CO2 tolerance, a predictor of physical health
Nose breathing raises production of nitric oxide, which offers antiviral benefits. Consider the four-minute Nitric Oxide Dump to promote blood flow and normalize blood pressure

Breathing is universal, habitual and nearly always automatic. When you get stressed, your breathing pattern and rate change. This often results in more chest breathing in response to a “fight or flight” situation, a response triggered by the autonomic nervous system.1...