🟦
Box breathing
calm micro quest 10 min +50 XP
Inhale for four, hold four, exhale four, hold four. Ten rounds
Why this matters
Ten minutes and no equipment. There is no reason not to start now.
What to do
Sit upright, back against the chair, feet on the floor, hands on your knees. Breathe in through the nose for four counts, hold four, breathe out for four, wait four — that is one round. Count evenly to yourself; the speed of your own pulse works fine. Do ten rounds. If four is too long and you run out of air, count to three; if it feels easy, count to five — just keep all four parts the same length. If your head goes light, stop and breathe normally. It is worth more when you are not calm: before a call, after an argument, standing in a queue.
Afterwards
At what moment today would this have been useful?
Completed the quest? Earn XP
After signing in, you can record this quest to earn 50 XP in your Good People Map profile.