Box breathing (or square breathing) is a technique used to reduce stress and anxiety. It's based on the physiological response of the body to gradually slow down the heart rate and quieten the mind. To do it, you simply sit in a comfortable position and take a deep breath in through your nose while you count to four. Follow this with holding your breath for another four counts. Then, exhale slowly through your mouth for four counts. Finally, hold again for four more seconds. This cycle is repeated several times for at least two minutes or longer until your heart rate has slowed down and your mind has calmed down. It’s a great tool when you feel overwhelmed or anxious, as it helps bring focus back to breathing. 

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Setting intentions is a powerful tool for getting the most out of life. It helps to set a clear goal or vision in your mind, which helps to focus your energy and thoughts on achieving it. Intention setting can be done in many ways: through writing down what you want to manifest and using visualization techniques, carrying an inspirational memento with you, repeating affirmations and mantras throughout the day, or dedicating certain rituals that serve as reminders. Additionally, setting intentions requires consistent effort and focusing on your desired outcome each day while remaining flexible to how things may unfold differently than originally planned. It's all about being mindful of how your thoughts are affecting the manifestation of your goals.