Navy Seals train hard and not just on their bodies but on their minds too. They have to be able to stay calm in the most frightening of situations. What if we could learn to do it to so that we can better handle our emotions and our busy over active minds.
Well with practice we can and it is all down to our breathing. When we are frightened or angry our breathing naturally becomes more rapid and shallow which causes fight or flight response and the more we do this the more we are likely to develop chronic illnesses brought on by this stress response.
Here is how Box Breathing or four square Breathing works
Before you get started, make sure that you’re seated upright in a comfortable chair with your feet flat on the floor. Try to be an a stress-free, quiet environment where you can focus on your breathing. Keeping your hands relaxed in your lap with your palms facing up, focus on your posture. You should be sitting up straight. This will help you take deep breaths.
When you’re ready, start with step 1.
Sitting upright, slowly exhale, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you’re doing.
Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head. Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.
Hold your breath for another slow count of four.
Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen. Be conscious of the feeling of the air leaving your lungs.
Hold your breath for the same slow count of four before repeating this process.
Practice anywhere and throughout the day as often as you like or just before you know you are going to feel nervous and this will help to calm you down.