Warrior Box Breathing

Navy Seals use this breathing pattern to remain calm and focused during high-stress situations, from combat operations to underwater training. It's particularly valuable because it can be practiced anywhere, without drawing attention. While Navy Seals might practice this technique before missions or during intense training, it has gained widespread adoption among civilians, including executives, athletes, and healthcare professionals, as a method to manage stress and maintain composure under pressure.

Benefits of box breathing include:

Reduced stress and anxiety
Improved concentration and mental clarity
Lower blood pressure
Enhanced emotional control
Better sleep quality
How to practice box breathing:

Transcript

Take a comfortable seating position.

Close your eyes or soften your gaze.

Put one hand on your belly so you can feel how you breathe.

Let's start.

Breathing in through your nose.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

Breathing out through your mouth.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

Breathing in through your nose.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

Breathing out through your mouth.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

In.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

Out.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

In.

Hold.

Hold.

Please continue in your own rhythm for a while.

You can stop now controlling your breathing.

Just breathe naturally.

Enjoy the calm moment.

Start to connect to your environment.

Maybe you notice some noises.

And when you're ready,

You can open your eyes.

And you can stretch your arms over your head.

Wriggle your fingers and your toes.

Congratulations,

You just finished your first box breathing meditation.