The Breath of Life
Box breathing is a highly effective Navy SEAL relaxation technique. Level it up with some simple psychology to bring your stress levels down quickly and effectively..
An important part of stress management is modulating your breathing. Stressful situations can cause your breath to become rapid and shallow, reducing your oxygen levels. This can impair your cognition and cause you to become light-headed or even faint. Waiting your turn to “tell everyone a little bit about yourself” in a group setting, an unexpected bill, or even your phone endlessly pinging can cause your stress levels to rise to artery-popping levels. One of the quickest, most effective ways to calm down an anxious mind is through taking back control of your breath.
┃The Spirit of God has made me, and the breath of the Almighty gives me life.
~ Job 33:4
The first step is to only inhale and exhale through your nose - a little hard with a winter cold, I know, but do your best. Next, you need to pay attention to your breathing technique and cultivate the habit of diaphragmatic breathing AKA belly breathing. Diaphragmatic breathing is the foundation for most relaxation and mindfulness techniques. It comes with a multitude of benefits including decreased stress and anxiety, lower blood pressure, and an elevated mood.
My favourite way of introducing diaphragmatic breathing to personal training clients is to use the technique as a way of gently returning the body to rest after a workout. I get them to lie on their backs with their knees bent at 90 degrees, lower legs supported on a bench or box. From here they place their hands on their lower abdomen with their fingertips touching over the belly button. I then ask them to breathe deeply from the belly up toward the chest. If they are doing it correctly their fingertips will part and re-join on each breath.
BOX BREATHING
A popular (and particularly effective) form of diaphragmatic breathing developed by the Navy SEALS is called box breathing. It works by creating the ideal balance of oxygen and carbon dioxide in the blood, which promotes relaxation within minutes.
While you are not likely to be called upon to remain calm in the face of enemy fire, you can use box breathing to calm yourself down in moments of physical or emotional stress. Here's how to do it:
Empty the air out of your lungs to a count of four
Hold your breath for a count of four
Inhale deeply to a count of four
Again, hold your breath for a further count of four
Four counts of four constitutes a box. Continue with the sequence until your breathing has returned to normal and you feel calm and in control.
It works well for people who are also good at calming their internal chatter. If you aren’t one of these fortunate few, I have a hack to save you (literal) headaches.
