The elite unit of the Navy SEALs also uses a highly effective breathing technique to deal with stress and recharge energy – the so-called box breathing.
According to the Mayo Clinic, there is ample evidence that deliberate deep breathing can calm and regulate the autonomic nervous system (ANS). This system controls involuntary body functions such as temperature regulation. Deep breathing can lower blood pressure and provide an almost immediate sense of calm. By consciously holding your breath, CO₂ accumulates in the blood, which enhances the cardioinhibitory response of the vagus nerve during exhalation and stimulates the parasympathetic nervous system.
Box breathing can help reduce stress and improve mood. It is therefore particularly suitable as a supportive method for generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression. It can also help relieve insomnia by calming the nervous system before sleep. This method can even be effective in pain management.
Application
Before you begin, sit upright on a comfortable chair. Make sure your feet are flat on the floor. Ideally, be in a quiet, stress-free environment where you can focus on your breathing.
Place your hands relaxed in your lap with your palms facing up and pay attention to an upright posture – this will help you breathe deeply.
When you’re ready, start with step 1:
Step 1: Slowly exhale
Sit up straight, exhale slowly through your mouth, and empty your lungs completely. Focus consciously on this process.
Step 2: Slowly inhale
Inhale deeply and slowly through your nose while counting to four. Feel how your lungs fill section by section until your belly is also filled with air.
Step 3: Hold your breath
Hold your breath while slowly counting to four again.
Step 4: Exhale
Exhale again through your mouth, also to a slow count of four. Let the air escape from your lungs and belly. Consciously feel the air leaving your body.
Step 5: Hold your breath again
Hold your breath again for four seconds before repeating the cycle.
