Navy SEAL Box Breathing: Restore Calmness and Control in Just a Few Minutes

Introduction. In a world of stress and constant information noise, the issue of emotional stability is becoming more urgent than ever. Many are looking for proven ways to quickly relieve stress and return to a resource state. One such method is box breathing, known for the practice of seals, an elite unit of the U.S. Navy, where the ability to maintain composure can be vital.

In this article, we will discuss in detail what box breathing is, how it affects the body and why it can bring us to a state of mental clarity and emotional balance in a matter of minutes. For those who are not yet familiar with mindfulness breathing techniques, this may be the case. starting-point Learn simple but effective self-regulation tools. And for experienced practitioners, it will be interesting to learn the scientific basis and features of using this technique in extreme conditions.



What is box breathing?
Box breathing is a mindful breathing technique in which each phase (inhalation, delay, exhalation, delay) is performed. equal in duration. Imagine drawing an imaginary square: each side symbolizes one of the stages. For example, if you take a breath on the count of "four", then you delay "four", then exhale on "four" and again pause for "four" seconds before you breathe again.

This rhythmic approach ensures the coordinated work of the respiratory and cardiovascular systems, and also helps to harmonize the activity of the sympathetic and parasympathetic parts of the nervous system. Navy SEALs incorporate this practice into training to learn how to quickly “gather” the mind when chaos rages around and an instant reaction is required.



Why even watch your breath?
Breathing is one of the few physiological processes that can occur both automatically and automatically. consciously. Normally, we don’t notice how we breathe, but if we think about it for a second, we can change the rhythm, depth and frequency of our inhalations and exhalations. This provides a powerful resource for managing your body and consciousness.

Impact on the nervous system
Our body has two main mechanisms of regulation: sympatheticwhich is responsible for the fight-or-flight response, and parasympatheticIt is activated during rest and recovery. Deep and smooth breathing, especially with clear pauses, can turn on the parasympathetic system, reducing stress levels. This effect has been actively studied by scientists, and scientific publications confirm that conscious control of breathing is associated with a decrease in cortisol (stress hormone) and stabilization of the heart rhythm.

Promoting psycho-emotional health
When we breathe smoothly, the brain receives a signal that it is safe around us. This helps to avoid negative states - panic, anxiety, excessive aggressiveness. In other words, breathing becomes a “bridge” between the mind and the body: by controlling it, we can affect mood and emotional state.





How to properly perform box breathing
The technique of “box breathing” is simple, but demanding conscious control. To feel the effect, practice at least a few minutes a day. Below is a step-by-step instruction that you can perform in a quiet place, sitting in a chair or in another comfortable position.

Step 1: Starting position
Sit straight, hold your back in a neutral position, put your feet on the floor. Hands can be placed on the knees or on the table. Relax your shoulders, neck and jaw to exclude muscle clamps. Close your eyes or focus on the point in front of you.

Step 2: Adjust breathing
Before the beginning of the cycle, take a few calm breaths-exhales to go into the relaxed. Start noticing how air passes through your nose, cooling your nostrils, or how your chest moves. This will help you connect with your body.

Step 3: "Four" - inhale
Slowly breathe on the count of four, trying not to strain the muscles. If you're more comfortable thinking to yourself, "and-one, and-two, and-three, and-four," do it. It is important that the breath is smooth and calm, without jerks.

Step 4: Delay after inhalation
Hold your breath while counting to four. Imagine that you are holding the air inside. Try not to panic; delay should not cause discomfort. For beginners, you can reduce it to two to three seconds, gradually increasing the time.

Step 5: Exhale
At the next count, "four" smoothly exhale through the nose or mouth - as you prefer. It is important that the exhalation is complete and uniform. Feel the tension leaving your body with the air.

Step 6: Delay after exhalation
Repeat the delay, counting to four again. This creates a square shape of the respiratory cycle. At this stage, you should remain calm, aware of the pleasant feeling of emptying the lungs.

Now you have one complete box cycle. Do several such circles in a row - from three to ten. If you feel slightly dizzy, take a break, returning to normal breathing. Gradual training will help to adapt the body to this format.



Why does this technique work?
Physiology. Box breathing lies in the alignment of gas exchange in the lungs and reducing the heart rate. Regular pauses during inhalation and exhalation “calm” the body, reducing fluctuations in blood pressure. As a result, we get a more stable heart rate. According to the American Psychological Association (APA), these rhythmic breathing practices help reduce anxiety and improve overall cognitive function as the brain begins to be better supplied with oxygen.

In addition, box breathing is a meditation practice, albeit short. By setting a clear rhythm and counting to ourselves, we focus our attention solely on the process of breathing. This distracts from external stimuli and internal disturbances, working as a “quick reboot” for the brain.





Practical advice and life hacks

• Pick the right time. For a quick recovery, only a few minutes are enough in between business. You can apply the technique in the morning for a “stable start to the day” or in the evening to make it easier to fall asleep.
• Use reminders. If you tend to forget about such exercises, set an alarm clock or set reminders in your smartphone.
• Combine it with visualization. Some people find it convenient to represent "square drawing" on inhalation, delay, exhalation, and second delay. This helps to get deeper into the process.
• Don't overdo it. If you are a beginner, first do 2-3 cycles, and then gradually increase the duration of pauses and the number of repetitions. The body has to get used to the new format of breathing.
• Keep track of progress. Note whether your mood will change if you practice box breathing for at least a week daily. Many people notice improved concentration and decreased irritation levels.

Who is particularly useful with this technique?
Navy SEALs The U.S. Navy uses box breathing in extreme environments where stress and high responsibility go hand in hand. However, this practice will be useful for those who regularly experience stress in a more “peaceful” environment: office employees in multitasking mode, students during a session, drivers in traffic jams or young parents who experience it. sleep deprivation and lack of time.

People who are prone to anxiety disorders may use this technique as an ambulance at the first sign of panic. In addition, it has no strict contraindications and can be performed almost anywhere: in line, in transport, at the desktop. It is only important that you feel physical comfort and do not force your breath to unpleasant sensations.



Conclusion
Box breathing is a simple but surprisingly effective technique that allows you to literally couple of minutes Find peace and clarity of thought. She was born in the arsenal of Navy SEALs, who must maintain maximum combat capability in any situation. But in the same way, this exercise can serve as a valuable tool for each of us – whether it’s a stressful meeting at work, a tense conversation, or any life challenge.

Subtle breathing control helps us remember that the body and mind are interconnected. When breathing becomes measured, the state of the nervous system is balanced, the emotional “shattered” state decreases, and we feel that we are better able to control our response to external circumstances. If you haven’t practiced mindful breathing before, box breathing is a great start.

Try this exercise today: take just a couple of minutes to feel the rhythm, breathe in evenly and exhale on the count of four. You may be surprised at how quickly a simple breathing exercise can regain focus and make it easier to experience complex emotions. Essentially, we use our most natural resource, air, to regain balance and move toward goals with a sober, calm mind.

This article was prepared specifically for bashny.net. Used materials from open sources on the physiology, psychology and experience of the US Navy.