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Hey friend,

Somewhere between the calendar pings and “just circling back” emails, we forget to breathe.

Not metaphorically. Literally.

Most days, our body is in a panic that we call productivity.
Shoulders up. Brows down. Breath stuck halfway to nowhere.
We can call it focus, but it’s really survival mode in business casual.

Most of us treat breathing like background noise.
But when you do it with purpose, it’s basically a cheat code for calm.

The fix? Something quick, free, and easy that you can even squeeze in between back-to-back meetings.

Enter box breathing or the 4-4-4-4 technique.
Just oxygen and a moment that belongs to you. You can breathe like you mean it.

Get comfortable.
Inhale and count to 4.
Hold your breath and count to 4.
Exhale and count to 4.
Hold again, lungs empty, and count to 4.

Do this two more times.

If anyone asks, tell them you’re running diagnostics on your stress levels.

💡 Why it works
Your nervous system’s a bit of a helicopter parent.
It panics at every ping, convinced you’re in danger.
Box breathing tells it to chill, your Slack status isn’t life or death.

(It will sneak into your Downloads folder.) Print it, put it where you’ll see it, and remember: you can do this anywhere, any time.

Time to Vote

The world will always ask for “just one more thing.”
You get to take a breath first.

✨See you next Sunday,