Adjusting normal resting breathing patterns through box breathing can improve calmness, reduce brain hyperexcitability, and enhance nighttime sleep.

“So this is a, again, zero cost-- although it does cost a little bit of time-- zero cost approach to adjusting your normal pattern of breathing at rest, which has a huge number of positive outcomes in terms of your ability to stay relatively calm, to not get the hyperexcitability of the brain. It has actually been shown in various studies-- and we'll talk about one in particular later-- to greatly improve not just levels of calm and reduce bouts of stress but also improve nighttime sleep.”