Try This: Reduce stress with box breathing
Box breathing is a simple yet powerful breathing technique that helps to reduce stress and ease anxiety in many people.
Breathe in for four, hold for four, breathe out for four, then hold for four.
That’s the essence of box breathing, a technique for reducing stress, easing anxiety, and supporting your body out of fight-or-flight mode.
Box breathing comes highly recommended by people in high-stress jobs, including the US Navy SEALs.
Here’s how to try box breathing for yourself.
Close your eyes and get into a comfortable seated position.
Breathe in through your nose, slowly counting to four. Feel the air fill your lungs.
Hold your breath and slowly count to four again. Try not to force your airways shut – instead, focus on being still and avoiding breathing air in or out. The aim is to not let any air escape.
Exhale through your mouth, pursing your lips as you exhale. Slowly count to four. A smooth, even breath out. Make sure you get all the air out of your lungs.
Hold for another four seconds. Don’t breathe in yet. Just hold.
Repeat for up to four minutes or until you feel calm.
If box breathing induces anxiety in you, do not continue. The same goes for shortness of breath.
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