Tactical breathing is the military term for box breathing (4-4-4-4) — the standard stress inoculation technique taught across the US military, law enforcement, and first responder communities. It's called "tactical" because it's designed to maintain cognitive and physical performance under extreme stress — not just reduce anxiety, but keep you functional and decisive.
This timer is set to 3 minutes, the standard pre-mission protocol. In tactical contexts, the technique is used before operations, during lulls in high-stress situations, and after critical incidents to prevent acute stress reactions. The hold phases are what make it "tactical" — they maintain the CO2 levels needed for sharp cognition while the breathing rhythm calms the body.