Thread by @jonwillbanks

Navy SEALs use this $0 breathing hack before life-or-death missions.

It crushes anxiety, sharpens focus, and boosts heart health.

Here's the exact technique:

(and how it rewires your nervous system)🧵

We're living in a constant state of fight-or-flight.

Our bodies react to emails like they're tigers.

This chronic stress is killing our productivity, health, and happiness.

But there's a simple solution that shifts your entire nervous system...

Enter box breathing

(also called square breathing or sama vritti pranayama).

Navy SEALs use it before high-stakes missions.

CEOs practice it before billion-dollar decisions.

It's your on-demand stress relief tool—here's why:

Your breath is one of the few aspects of your nervous system you can consciously control.

When anxious, you breathe 12-20 times per minute.

Box breathing slows this to just 3-4 breaths per minute.

Here's what happens when you make this shift:

Box breathing flips your body from Fight-or-flight to rest-and-digest mode within minutes.

• Heart rate and blood pressure drop.
• Cortisol (stress hormone) lowers and body starts healing itself.

This happens in just 3-4 breathing rounds.

But not just this, it also:

• Improves sleep quality and helps with insomnia
• Increases psychological flexibility and resilience
• Helps manage chronic pain
• Enhances lung function

As a startup founder and new parent, it's been a game changer for my stress regulation these past few months.

It hacks your biology in 3 specific ways:

First, the equal timing (4-4-4-4) creates a hypnotic rhythm.

Your brain loves patterns—this one signals safety.

Second, the breath holds build CO2, which paradoxically calms you.

Third, slow breathing activates your vagus nerve—your body's built-in chill pill.

Here's how to do it right:

1. Exhale completely
2. Inhale through nose (4 counts)
3. Hold full lungs (4 counts)
4. Exhale through mouth (4 counts)
5. Hold empty lungs (4 counts)

Visualize tracing a box—1 side per breath.

The science behind the holds is fascinating:

They create gentle CO2 buildup in your blood.

This helps decrease heart rate and promotes relaxation.

It trains your body to tolerate CO2 better—reducing panic sensitivity over time.

Pro tips that amplify the effects:

Start with 3-5 minutes daily in a quiet space

Put one hand on chest, one on belly—only your belly should expand.

This activates your diaphragm, which massages your vagus nerve.

Morning practice rewires your baseline stress response.

Do it lying down if sitting feels tense.

Within one week of daily practice, people report:

Falling asleep faster
Staying calm in traffic
Thinking clearly under pressure

Your nervous system learns this is your new normal.

Your body starts preventing stress rather than just managing it.

Here's the thing:

The key isn't the exact 4-second count—it's the EQUAL timing.

This predictable rhythm calms your nervous system and anchors your focus.

Your brain recognizes the pattern as safe, triggering deep relaxation.

You can use 3, 4, or 5 seconds—as long as each phase matches.

Start today with just 3 rounds.

Use whatever count feels natural (3-6 seconds).

Practice when calm to prepare for stressful moments.

Your stress response can be trained—and box breathing gives you that power anywhere, anytime.

The beauty of box breathing? It's completely free and always available.

This accessibility makes it perfect for consistent practice.

Just you, your breath, and 4 minutes.

And you've hacked your own nervous system.

Thanks for reading!

A bit about me:

I share evidence-based biohacking protocols that actually work.

If you liked this, follow me @jonwillbanks for more.

Check out the thread below to see how I reversed lifelong metabolic syndrome:

I use biohacking to extend my life—and my dog’s.

Now, we’ve built the most advanced longevity supplement for dogs on the market.

Meet Arterra Pet Science .

Because your dog deserves better.arterrapet.com

Video credits :
· maimonidesem.org/blog/box-breat…
· CHI Health: youtube.com/watch?v=G25IR0…
· Dr. Tracey Marks: youtube.com/watch?v=gqCGsT…
· Cleveland Clinic: youtube.com/watch?v=NRRBVM…
· Andrew Huberman: youtube.com/watch?v=x4m_Pd…