Breathe like a Navy SEAL for calm and focus.
To help relieve stress and tension,
We're going to take a few deep breaths in and out in a certain way to bring calm and focus,
Like how the Navy SEALs are trained.
This breathing technique is also known as the box breath,
Or what I call 16 seconds to bliss.
For those who have breathing difficulties,
You may reduce the count from four to three or two.
Choose what is best for you.
And you can even teach this for younger children.
Have them practice this same breathing technique,
But instead of counting to four,
They would breathe in,
Hold for a second,
Breathe out,
Then hold again for a second,
And repeat that boxed breath for a minute or so.
It's the holding briefly that signals the body to relax.
This version is for older children,
Teens,
Or adults.
Let's first practice breathing in and out slowly,
Deep from our bellies.
You should feel the belly and ribs slightly expand as you breathe in.
So let's try that.
Breathe in through your nose and breathe out through your mouth.
And if it's too hard to breathe through your nose,
You may also breathe in and out of your mouth.
Breathe in slowly,
Feeling your ribs and belly expand.
Now let it go.
Good.
You may even want to put your hand on your belly or your ribs.
So let's try that again.
Breathe in deep,
Feeling as though the belly's being pushed out.
Now let the air out.
And then your belly should go in.
As you practice,
You will get better at this deep breathing.
If you're a singer,
This is known as diaphragmatic breathing.
So let's try it one more time,
Expanding the lower belly,
And let that go.
Beautiful.
So now,
Get comfortable,
Either sitting up straight with your back erect or lying down.
And if you're sitting,
Uncross your arms and legs.
And now close your eyes,
If you will,
Or find a spot on the wall or floor to focus on while you practice this boxed breathing.
Okay,
Let's get started.
Begin first by blowing out your air.
Great.
Now take a breath in deeply on the count of four.
One,
Two,
Three,
Four.
Hold for four.
Two,
Three,
Four.
Now breathe out on the count of four.
Hold once more for four.
Now try it this time on your own.
Begin first by blowing out your air.
So let's breathe in on the count of four.
Hold it.
Breathe out on four.
And hold for four.
Breathe in again.
Hold.
Breathe out.
And hold.
Now keep breathing in and out on your own.
For the next minute or so,
I will be quiet.
Beautiful.
You're doing great.
Now let's gently open our eyes if they were closed and notice the sensations in your mind and body.
Hopefully you are feeling calmer,
Focused,
And alert.
Try this each day for the next week for a couple of minutes.
Gradually build to five.
And then you can even build from there.
So enjoy breathing like a Navy SEAL for Coleman Focus.
