Calm your mind and life with Box Breathing

By Happiness Correspondent

Dr. Alex George, Dr. Rangan Chatterjee and even elite Navy SEALs apparently rely on box breathing to steady their nerves and sharpen their minds for high-pressure situations.

Have you ever felt overwhelmed by stress or anxiety? In these fast paced stressed out days, many of us have.

When your mind is racing, it can be hard to slow down and catch your breath. That's where box breathing comes in.

This simple yet powerful breathing technique is used by everyone from Navy SEALs to wellness gurus to help regain focus and induce a sense of calm.

Box breathing, also known as square breathing, is a form of pranayama or controlled breathing.

It gets its name from the four-part cadence that resembles tracing the sides of a square.

Here's how to do it:

1. Exhale completely, expelling all the air from your lungs.
2. Inhale slowly through your nose while counting to 4.
3. Hold your breath and count to 4.
4. Exhale slowly through your mouth while counting to 4.
5. Hold your breath again and count to 4.
6. Repeat this cycle as needed.

The counting helps regulate your breathing while the pauses allow your body to fully inhale and exhale.

This rhythm regulates your parasympathetic nervous system, lowering blood pressure and heart rate to elicit a relaxation response.

Box breathing is incredibly simple to learn and practice anytime, anywhere.

By regulating your breath, you take back control over your body's fight-or-flight response.

The counting cadence occupies your mind to halt anxious thought spirals.

With practice, you can induce an incredibly serene state of mind in just a few minutes.

So next time you feel frazzled or overwhelmed, try box breathing.

This powerful practice allows you to hit the reset button on your nervous system and approach your day with a renewed sense of clarity and calm.​​​​​​​​​​​​​​​​

*Always consult your medical practitioner before starting an exercise or health program.