Box breathing creates a space to foster perspective about an emotion.

(Also known as tactical breathing.) Inhale through the nose to stomach for 4 seconds, hold 4, exhale through mouth for 4, hold for 4. Creates calm, heals anxiety, fosters mindfulness.rB1 Having stepped back from automatic behaviors, reappraisal is possible, especially fact checking the narrative.

  1. Brené Brown, Dare to Lead: Brave Work, Tough Conversations, Whole Hearts (New York: Random House, 2018). (See notes.)