Box breathing is a simple and effective technique that you can employ when you feel stressed out or anxious. Navy SEALs use this technique because it is so effective in high-pressure situations. I do it throughout the day as needed, then at night before bed to calm my body and mind.
There are several iterations of box breathing; you just need to find the one that works for you. Below I will provide some resources as a guide.
How to do it
Sit, stand, or lie comfortably, close your eyes, and relax your shoulders and jaw. Then, inhale slowly through your nose for a count of four, hold your breath for four, exhale slowly through your mouth for four, and hold your breath again for four. Repeat this process for as long as you want.
Benefits
Box breathing can help you:
Lower your body temperature
Slow your heart rate
Regulate your emotions
Put you in a positive mood
Give you a sense of calm
How it works
Box breathing activates your parasympathetic nervous system, responsible for rest and digestion. This can help you move out of the "fight or flight" state of your sympathetic nervous system.
As I mentioned, there are several iterations of this concept. Below I am providing a few guided resources so that you can find what is right for you. I hope you are able to find benefit in doing this!
Dr. Andrew Weil:
Guided Meditation.
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