Box Breathing

Box breating is a form of yogic deep breathing used by US Navy SEALs and those experiencing stress and anxiety.

Box breathing, also know as sama vritti pranayama, focuses on the breath. Its common name, "box breathing", refers to the fact that a box has four sides, a concept represented by breathing while you slowly count to four for a total of four times.

Box breathing is also called 4x4 breathing, equal breathing, and square breathing. This technique can help you to move out of a feeling of high alert and tap into your parasympathetic nervous system to find rest.

Follow these steps to doing box breathing:

1. Breathe out slowly, releasing all the air from your lungs.

2. Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.

3. Hold your breath for a count of four.

4. Exhale for another count of four.

5. Hold your breath again for a count of four.

6. Repeat for three to four rounds.

Repeat this process until you feel suitably calmed. You don't have to be currently experiencing stress and anxiety to benefit from box breathing. Practice this technique offers an opportunity to bring mindfulness to your breathing.