At NOYN, we use box breathing to calm the body and brain. It should be practiced every day away from the course. You can then add it to your routine in pressure situations.
1: Breathe in through your nose, counting to four slowly. Feel the air enter your lungs’ bottom (that’s where the blood is, where the oxygen is needed).
2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
3: Slowly exhale through your mouth for 4 seconds.
4: Repeat steps 1 to 3 until you feel re-centered.
Repeat this exercise two times a day away from the course when you feel yourself getting amped up. Then, transfer it to the course when you need it!