How Box Breathing Can Calm Anxiety and Improve Focus: A Simple Guide

Box breathing is a breathing technique that is used to promote relaxation and reduce stress and anxiety. It involves taking slow, deep breaths in a specific pattern while visualizing the shape of a box. The technique typically involves inhaling deeply through the nose for a count of four, holding the breath for a count of four, exhaling slowly through the mouth for a count of four, and then holding the breath again for a count of four. This cycle is then repeated several times.

This technique is believed to help SEALs manage their stress levels and maintain their focus and calm during difficult situations. Navy SEALs are known for their rigorous training and demanding missions, which require them to be mentally and physically tough. Box breathing is one of the techniques that they use to prepare for these challenges. Regulating their breathing in this way, they can then reduce their heart rate, lower their blood pressure, and increase their oxygen intake, which can help them to perform at their best. Regular practice of this technique trains their bodies to respond calmly and effectively in the face of adversity.

Overall, box breathing is just one of the many tools that Navy SEALs use to help them excel in their work and overcome the challenges they face. However, it has become a popular technique outside of the military as well, as more and more people are recognizing its potential benefits for managing stress and improving performance in all areas of life.

How it works:

• To begin, sit in a comfortable position with your feet flat on the ground and your hands resting on your knees.

• Inhale deeply through your nose for a count of four, filling your lungs with air

• Hold your breath for a count of four

• Exhale slowly through your mouth for a count of four, pushing all the air out of your lungs

• Hold your breath again for a count of four

• Repeat this cycle of breathing for several minutes, visualizing the shape of a box as you inhale, hold, exhale, and hold

your breath

You can use box breathing to help you relax before bed, to calm down in stressful situations, or to improve your focus and concentration. With practice, box breathing can become a helpful tool for managing anxiety and stress in your daily life. I am a huge fan of doing this prior to presentations, stressful meetings and before sleep. You can also check out my video on this topic here.