Box breathing is a technique used to calm yourself down with a simple 4 second rotation of breathing in, holding your breath, breathing out, holding your breath, and repeating.
Also know as Navy SEAL breathing technique, or tactical breathing, it's a surprisingly simple and effective way to help regain calm and control of your thoughts when under stress.
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! :)