Pre-Task Priming Engine
3-minute routine before challenge: breathing + autonomy + growth mindset = physiological + psychological priming
🫁 Box Breathing (4-4-4)
3 minutes
🎯 Autonomy Framing
30 seconds
🧠 Growth Mindset Priming
45 seconds
🫁 Box Breathing (4-4-4) Protocol
📋 Steps:
- 1.Inhale for 4 seconds (triggers parasympathetic)
- 2.Hold for 4 seconds
- 3.Exhale for 4 seconds (vagal tone ↑)
- 4.Hold for 4 seconds
- 5.Repeat 4-5 times
🔬 Theory:
Porges (2011): ↑ HRV = calm alertness (ideal for learning)
📊 Measurement:
Heart rate variability (HRV) before/after
