Box Breathing - Recovery & Focus

Goal: Control the nervous system on demand - before a hard attempt, at a rest hold, or after a scary fall.

Protocol (one breath cycle = 16s)

1. Inhale through the nose - 4 seconds
2. Hold - 4 seconds
3. Exhale slowly - 4 seconds
4. Hold empty - 4 seconds

• Reps: 10 cycles per set
• Sets: 3
• Rest between sets: 1 minute of normal breathing

When to use

• Before redpoint attempts to calm the pre-climb spike.
• At rests mid-route: even 3 cycles lowers heart rate noticeably.
• Daily practice makes it available under stress - train it like any other skill.