Laser Focus With Box Breathing

When you're under extreme pressure or stress, the mind can become overwhelmed. Box breathing is so effective that the U.S. Navy Seals use it to sharpen their focus and get grounded when dealing with life and death situations. Take a lesson from the Seals and practice this calming breath when life feels out of control.
Music: The Inner Calling from Music of Wisdom.

Transcript

When I feel tense or my mind is scattered, I use the box breathing technique. It helps me find instant calm and focus. It's also known as square breathing because it divides the breath into four equal parts. Let's try it now. Find a comfortable place to sit or lie down. Begin to focus on your breathing in and out through the nose. Nostril breathing is much more calming to your nervous system than breathing through your mouth. Place both hands on your belly. With each inhale, Direct your breath into your belly and feel it expand. This is called diaphragmatic or belly breathing. The box breath uses a simple four-count breathing pattern. Breathe in for four, Hold for four, Breathe out for four, Hold out for four. Whenever you do any breathing exercise, Try to maintain a sense of steadiness and ease. If you feel you're struggling to hold your breath, Skip the hold after the exhale and you can add it in at a later time. Let's get started. On your next inhale, Breathe in for two, Three, Four, Hold two, Three, Four. Exhale two, Three, Four. Hold out two, Three, Four. Inhale two, Three, Four. Pause two, Three, Four. Release two, Three, Four. Hold two, Three, Four. Breathe in two, Three, Four. Hold two, Three, Four. Breathe out two, Three, Four. Pause two, Three, Four. One more round. Inhale two, Three, Four. Pause two, Three, Four. Release two, Three, Four. Hold two, Three, Four. Now let go of the counting and return to your natural breath. Notice the calming effect that this simple but powerful technique has on your body and mind. Use this box breathing technique to create a sense of peace and focus. Namaste.