Also known as: four-square breathing, tactical breathing
Strongest in Recency (100). Held back by Sample size (10).
Solid mix of RCTs with some methodological gaps.
Few independent replications; results not yet robust.
Small combined sample; treat as preliminary.
Studies agree on direction of effect.
Most studies are recent (last 2-3 years).
No per-outcome numbers yet for this one. Each finding's direction and strength is shown in the research below.
Structured breathing pattern (4-4-4-4) used by Navy SEALs for acute stress management and focus.
Box breathing (4-4-4-4) during post-HIIT recovery resulted in significantly higher post-exercise heart rate (164.65 bpm) compared to 6 breaths per minute (154.77 bpm).
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