This Navy SEAL breathing technique, aka box breathing or tactical breathing, is used to calm yourself down, a simple 4 second rotation of breathing in, holding, breathing out, holding.
A perfect visual meditation for when you can't listen to audio, or just need a quick second to refocus.
Use this image to help you keep time! :)
Here are the directions:
- Inhale for 4 seconds (as the circle expands)
- Hold your lungs full for 4 seconds (as the circle stays fully expanded)
- Exhale for 4 seconds (as the circle shrinks)
- Hold your lungs empty for 4 seconds (as the circle is contracted)
Repeat for as many times as you need to calm down.
Have a little more time, or have the ability to listen to audio?
Try our guided meditation for beginners to help deepen your meditation and mindfulness habit! :)