Box Breathing - How to Reduce Stress Like a Navy SEAL
The U.S. Navy's special operations force (the Navy SEALs) are experts in hi-stress activities, To prepare for and handle extreme stress they rely on a powerful and simple technique called box breathing. Once you've tried the basics shown below,
you could read this short article about their box breathing and explore the links presented there.
Box Breathing Instructions
Box Breathing can help your heart rate return to normal, which helps you to relax. Here’s how you do it:
If possible, sit and close your eyes. If not, just focus on your breathing.
Step 1: Inhale your breath (preferably through your nose) for 4 seconds.
Step 2: Hold your breath for 4 seconds. You’re not trying to deprive yourself of air; you’re just giving the air a few seconds to fill your lungs.
Step 3: Exhale slowly through your mouth for 4 seconds.
Step 4: Pause for 4 seconds (without speaking) before breathing again.
Breathe with the rhythm of the animation below.
Repeat this process as many times as you can. Even 30 seconds of box breathing will help you feel more relaxed and in control.