Box Breathing Technique

Box breathing, or square breathing, is a technique used by US Navy SEALs in high-stress situations.

It’s easy to learn and helps calm your mind and create focused attention, the secret to high performance.

I used it as a way to help me cope with anxiety and panic attacks.

Your body is always reacting to your mind, so this simple exercise gives the mind something to focus on and helps calm the body, bringing everything back into balance.

You can practice anywhere and it’s an effective way to reset your body’s nervous system, either when your nerves kick in or to help relax you before bedtime.

Here’s how to do it:

1. Breathe In for 4 seconds
2. Hold that breath for 4 seconds
3. Breathe Out for 4 seconds
4. Wait for 4 seconds

Everyone counts at different speeds, so work out a rhythm that works best for you. It could be a 3 or 5 second count. The important point is to keep each segment equal.

Try this before or during your next meeting, on the way to work or before your children’s bedtime routine. The more you practice, the more you’ll remember to do it.

Remember, practice makes permanent.

(Thank you to kidneyluv.com for the excellent gif).