Thriving Tuesdays are all about small changes you can make to flourish and thrive.
Today’s post is about box breathing.
Known by various names including Navy SEAL breathing, resetting your breath, and 4 square breathing, it is designed to calm and regulate your nervous system when you get into flight or fight mode. It’s a super simple technique that takes less than a minute, is free and easy to do whenever you need it.
- Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air fill your lungs.
- Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Just avoid inhaling or exhaling for 4 seconds.
- Slowly exhale for 4 seconds.
- Hold for 4 seconds before repeating the step 1 in breath again
- Repeat steps 1-4 until you feel calmer
You may find it helpful to imagine moving along a square box slowly – breathe in along the top, holding your breath down the right side, breathe out along the bottom, holding your breath up the left side, repeat as necessary.