Breathing is most often an unconscious action but it can get out of whack in times of stress, anxiety and panic. Learning to control your breath can lower stress, manage your emotional state, calm the nervous system and improve long-term health. Box breathing has been used and endorsed by Navy SEALs to combat high stress situations.
I was introduced to this technique in high school by one of my swim coaches as a way to stay grounded on meet days. I’ve used it since then to recenter in times of high stress, when my mind won’t shut off at night, or even just to clear and calm my focus.
Four steps to box breathing:
Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.
