How box breathing helps manage stress, a technique used by Navy SEALs and athletes

Box breathing, a simple yet powerful technique, is emerging as a key tool for managing stress and anxiety. This method, characterized by a four-step cycle of inhaling, holding the breath, exhaling, and holding again for equal counts, helps individuals regain control during moments of overwhelm. Maria Medina, a 31-year-old program manager, found solace in box breathing during stressful periods, particularly when worrying about family after earthquakes in her hometown.

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In moments where I feel that there isn't much that I can do, like lying in bed at night and staring at the ceiling... I know it's going to help me.

"In moments where I feel that there isn't much that I can do, like lying in bed at night and staring at the ceiling... I know it's going to help me," Medina shared. She first learned the technique from a therapist in 2020 while juggling a master's degree and full-time work, finding it instrumental in coping with the added pressure of the Covid pandemic.

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Those seconds can be all sorts of lengths, but they must all remain the same.

Breathwork coach Stuart Sandeman explains that while the duration of each step can vary, consistency is key to the technique's effectiveness. He recommends practicing box breathing before stressful events like exams or presentations. While some notice positive effects within minutes, others prefer longer sessions of up to 15 minutes.

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Famously, the US Navy Seals are box breathers. They use it before going into a hostile situation.

Sandeman notes that breathwork has roots in ancient practices such as yoga and martial arts. In modern times, box breathing has gained prominence for its dual ability to "both focus the mind and allow us to balance our nervous system." Notably, the US Navy SEALs reportedly use this technique before entering high-stakes situations, and Sandeman has also introduced it to the England football team, showcasing its wide-ranging applicability from military operations to elite sports.

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