Calming Box Breathing

Box breathing is a technique that engages the parasympathetc nervous system, transitioning us from "fight or flight" into "rest and digest" mode, helping to restore equilibrium. Try this the next time you feel stressed or anxious.

Transcript

Hello and welcome to today's Drink Fit Club Mindful Minute.

I'm Melanie Warner Spencer and today we are going to explore box breathing.

This is an incredibly relaxing technique that will help you calm down or just get into a more relaxed state very quickly.

Feel free to use it if you're feeling anxious,

If you are trying to fall asleep,

Or just in any situation where you want to kind of switch gears a little bit.

And if it makes you feel any better,

I once read that Navy Seals employ this technique right before they go into very tense situations.

So I guess what I'm saying is if you do box breathing,

You are as cool and brave as a Navy Seal.

So let's take a moment to center ourselves and just breathe naturally and get in touch with where your breath is right now in this moment and where your body is right now.

And now just follow my voice.

I invite you to close your eyes or close your lids just partially or keep them open and find a focal point.

And we're going to breathe in for four counts,

Hold our breath for four counts,

Exhale for four counts,

Hold again for four counts,

And then repeat.

And in just a moment,

One more centering breath and inhale one,

Two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four,

Inhale two,

Three,

Four,

Two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four,

Inhale two,

Three,

Four,

Hold two,

Three,

Four,

Exhale two,

Three,

Four,

Hold two,

Three,

Four.

And return to normal and just check in again and see how you're feeling now that you've done that for a few rounds.

There is no wrong or right.

Please definitely try this out on your own and anytime you feel like you could use a little downshift.

Have a great day.

Thank you for sharing your practice with me today.

Be well.

Reviews

That worked like magic. Thank you for a simple and effective method.