Breathing

Tactical breathing is a simple and very effective way to quickly center the focus and calm your nerves.

It's as simple as:

1. Inhale for 4 seconds through your nose.
2. Exhale for 4 seconds through your mouth.
3. Repeat 3 times.

A variation of this, called Box Breathing or Four Count Breathing, adds a pause in between the inhales and exhales. This version works best to keep calm throughout the day.

1. Inhale for 4 seconds through your nose.
2. Hold for 4 seconds.
3. Exhale for 4 seconds through your mouth.
4. Hold the empty lungs for 4 seconds.
5. Repeat for 5 minutes or so.

Try it.