60-Second Box Breathing Protocol to Reset Your Vocal Cords Before a Call
Navy SEALs use box breathing to control physiological arousal under fire. Here is how to apply the 4x4 breathing protocol to ground your voice before high-stakes pitch calls.
Amit KasliwalCEO & Founder, Dehurdle
January 06, 20264 min read
The 4x4 Box Breathing Sequence
01
Inhale (4s): Deep diaphragmatic nose inhalation.
02
Hold (4s): Hold air in your belly with relaxed chest.
03
Exhale (4s): Slow mouth exhalation through parted lips.
04
Hold (4s): Empty lung hold before the next cycle.
Repeat 4 times (60 seconds total) right before dialing into your meeting.
The 2-Minute Practice Drill
2-Minute Spoken Drill
The 2-Minute Practice Drill
Run a 60-second breathing calibration in Dehurdle before your practice drill.