The CIA Does It | Box Breathing

Box breathing is a simple technique that is used for quickly entering the coherent state. In this practice, you get to take your time, ground, get centered, and then work with the control of the breath in a measured way. This ensures that you establish an imprint on your nervous system, recognizing box breathing as an entry point to coherent thinking and action. 

In the case of the CIA, they use this breath to help them in dangerous situations. In terms of its origination, this is one of the treasured practices of Paramahansa Yogananda, the first person to bring yoga to the United States. Although his practice is an advanced version of this one, he was the first to encourage us to start small and slow, building to deeper and deeper capacity with time.

Transcript

Take time to clear space,

For seated meditation.

You can also be reclined,

Or standing,

And take a moment to fill the space with your awareness.

Feel your connection to the earth,

And drop a grounding cord down into the core of the earth.

Expand the back of the heart,

And feel connected by light,

And the infinite space above you.

Be aware of the back of the skull,

And be spacious.

Connect two beams of light,

Like an antenna,

Up toward the sky.

Breathe through your nose.

Be balanced in your effort,

Softening with each breath cycle.

As you begin to inhale,

Expand the back ribs.

Move the exhale up the center line of the body.

Inhale to a count of four,

Suspend the breath to a count of four,

Exhale to a count of four,

Suspend the breath to a count of four.

Go at your pace,

Be easeful.

Return to a normal breath.

Gently expand the inhale,

Then release the exhale up the center line of the body.