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4
Breathe In
Round 1 of 10
4-4-4-4. The Navy SEAL breathing technique for focus and calm. Equal parts inhale, hold, exhale, hold.
Nasal breathing filters, warms, and humidifies air. It also produces nitric oxide, which improves oxygen absorption by 10-15%.
Good posture allows your diaphragm to move freely. Sit on the floor, a chair, or lie down — just keep your airway open.
If a pattern feels too long, reduce the count. Box breathing at 3-3-3-3 is perfectly fine. Progress to 4-4-4-4 when ready.
Breath holds can cause lightheadedness or blackout. Always practice on land in a safe position, especially Wim Hof method.
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Master your breath, then integrate it with cold therapy, heat, movement, sleep, and 5 more pillars. A CryoCove coach builds your complete protocol.