Box Breathing Method

Here I will describe the method of Box breathing, a technique popularized by Navy SEALs, which follows a simple 4-4-4-4 pattern: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. The method was notably championed by former Navy SEAL Commander Mark Divine and became an essential part of SEAL training to maintain composure during high-stress situations. To practice, sit comfortably with a straight back, breathe in through your nose for 4 seconds, hold for 4, exhale through your mouth for 4, hold for 4, and repeat. The technique helps reduce stress, improve concentration, and lower blood pressure, making it valuable not just for military personnel but also for civilians dealing with stress. While SEALs might use it before combat missions, it's now widely adopted by executives, athletes, and healthcare professionals as a quick stress-management tool. In another one of my meditations, you can practice with me the method

Transcript

Before we start our meditation,

I will explain you the box breathing.

So,

As with a real existing box,

It has four sides,

And box breathing has four elements.

The first element you breathe in through your nose,

Slowly.

And while you breathe in,

You count up to four in your mind.

And then you keep,

Hold your breath for another count up to four.

And the third element is then you exhale slowly to a count up to four.

And this you do through your mouth.

And then you keep your breath,

You hold your breath again,

Up to four.

And then this full box cycle has been finished.

And you just restart with breathing in,

Up to four,

And so on,

And so on,

And so on.

It sounds a little bit hard to learn,

But trust me,

After a few cycles and some guidance,

It will come automatically.

Box breathing helps you to calm down,

To focus,

And also against anxiety.

So,

Let's start with our meditation.