Quick and Easy Steps to Calm Down using Square Box Breathing
A Practice used in High Stress occupations including the Navy Seals
How to do box breathing
- Set a timer for five minutes
- Sit with a straight spine on the floor or in a chair with your feet flat
- Close your eyes and inhale for a count of four
- Hold your breath for a count of four
- Exhale for a count of four
- Hold for a count of four
- Repeat until the alarm sounds
The above are the standard instructions. I wouldn’t worry about the sitting with a straight spine. If it’s uncomfortable, please don’t do this. The Goal is not to hurt yourself. As long as you do this anywhere anytime, it does work. The feet on the floor does help with grounding. I also envision a warbled rectangle when I do it.
I do like this exercise and do know it works. I have 3 emergency go to’s when things get too stress-full. Box Breathing, The 4 minute Meditation SOS on the Calm App, or exercising. I find it harder to exercise but when I do it, its like Magic. Try a brisk 10- 20 minute walk or 40 minute basketball session. Any movement really does work. Yoga, walking, sports, a quick 20 minute YouTube Video. I’ve found the people at HasFit on YouTube work well for me. They have Beginner, Intermediate and Advanced 20-40 minute one on one classes.
If I have 30-50 minutes, I will do a Yoga Nidra Session. But if you do this, make sure you have a timer/alarm set or you may drift off into sleep.
The goal is not to get your stress too that high in the first place. But when it does, you’ll want to have some quick, go to Tools that will help you recover quicker.
What do you do when the stress gets turned up to 8, 9 or 10?