Box Breathing- The Bridge Between Body & Mind. A Quick Tutorial.
Do you ever find yourself in a situation where you start to feel the onset of stress, anxiety, or even panic? Obviously, this is a common predicament that most people can relate to, regardless of their personal levels of confidence or adaptability. We are all sometimes taken out of our cozy little comfort zones, where we have to face a bit of fear, the unknown, or at the very least uncertainty. This can also occur suddenly, where we get slammed with something that startles us, or even enrages us. At this point, we are very vulnerable to making a bad decision that may resonate in our lives for much longer than the actual event that caused it.
As I often teach in my martial arts classes, the body affects the mind, and the mind affects the body. As above, so below. They are interchangeable, and it’s rather impossible to separate psychology from physiology. Our bodies and minds make up one interconnected system. Once we know and understand this, we can take steps to better understand and control what happens to us in times of stress, fear, or anxiety.
So, how do we begin to manage our response to such a situation? Here’s an incredibly simple tool to bring control back to your body and mind when things begin to go off the rails. It’s not new, but it’s incredibly effective with regular practice.
It’s called “Box Breathing.” It doesn’t require any degree of special training, or the need to take a lengthy course or lesson. Here’s how it works.
- Breathe in deeply through the nose for 4 seconds.
- Hold the breath for 4 seconds.
- Exhale completely through pursed lips for 4 seconds.
- Hold for 4 seconds.
- Repeat the cycle.
It’s called ‘Box Breathing” because you can think of the 4 steps as the sides of a 2 dimensional box or square.
This tool works by engaging the breath in a controlled way, which also engages the mind in order to follow the sequence. In essence, the breath creates a “bridge” between the body and mind. The results are that the body and mind both settle down, and a sense of balance results. This balance brings calm, and calm brings better clarity. It’s a simple and beautiful technique that you can train yourself to use at any time you feel the onset of stress, fear, or anxiety.
The sequence can be repeated as many times as necessary, and can also be a part of a regular meditation practice. In the case of meditation, the technique can be slightly modified to breathing in and out only through the nose. This is best for when sitting still and undisturbed, and will significantly slow down the breathing, creating a relaxed state much quicker.
For this technique to work best, it needs to be integrated into everyday life. While it is simple, like any other skill, it needs work. When it’s mastered, it can work as quickly as 1–2 cycles.
For first responders, this technique can make a world of difference in their response to critical incidents. But, you definitely don’t need to be a first responder to experience the benefits of it.
Now that you’ve been given this tool, take it and use it as often as possible.
Please message me if you have any questions regarding this technique. I’m happy to help.
Best Regards,
Myron Gaudet
Courage Combatives
New Orleans, La, USA
Please visit the Courage Combatives Website at:
