What It Is

• A simple four-count breath cycle
• Reduces stress and steadies focus
• Used in military and high-stress work

The Cycle

• Inhale for four seconds
• Hold for four seconds
• Exhale four, hold four

How To Do It

• Sit or stand upright
• Relax shoulders and jaw
• Breathe in through the nose

When To Use

• Before a critical decision
• After an adrenaline spike
• During surveillance or field work

Why It Works

• Lowers heart and breathing rate
• Cuts perceived stress
• Triggers the relaxation response

Field Notes

• Keep the breath smooth and quiet
• Start at three seconds if needed
• Practice daily until automatic

Common Mistakes

• Don't breathe fast or shallow
• Don't tense neck or shoulders
• Don't stop after one cycle