Square Breathing: Navy SEALs’ Secret to Calm Stress in Seconds
Did you know that Navy SEALs use a special way of breathing to calm down quickly in difficult situations? It’s called square breathing or “box breathing” and it’s a simple technique for managing stress and feeling calm in seconds. Let’s see how it works and why it’s so powerful.
The technique Navy SEALs use to keep their cool
Navy SEALs, soldiers trained for very difficult and dangerous missions, use this technique because it helps them stay calm and think clearly when everything around them is complicated. You don’t need to be a soldier to practice square breathing: everyone can learn it and benefit from it.
How to do square breathing step by step
Square breathing consists of breathing in four equal steps, as if you were drawing a square with your breath. First, inhale for a count of four, then hold your breath for a count of four, then exhale for a count of four, and finally wait for a count of four before starting again. This is why it is called “square”: each phase lasts the same amount of time, like the four sides of a square.
The power of the parasympathetic nervous system
This practice stimulates the parasympathetic nervous system, a branch of the autonomic nervous system responsible for bodily functions of rest and recuperation, such as digestion, heart regulation and promotion of internal balance (homeostasis). This system calms us when we are nervous or stressed.
When we breathe fast or bad, the body activates the sympathetic system, which puts us on alert with a racing heart, ready to run or fight. With square breathing, we tell the body that it can relax because all is well.
Scientific benefits of square breathing
Research shows that this technique sends calm signals to the brain, helping to better regulate emotions and control anger, anxiety or sadness. It also improves heart health and increases the oxygen available to the body and brain, which promotes learning and concentration.
How to practice it and useful tips
You can do this exercise at any time of the day when you need to calm down. The most important thing is to establish a rhythm that is comfortable for you; you don’t have to count exactly to four. The key is to keep your breathing slow, deep and smooth, and enjoy the conscious process of breathing.
Remember, square breathing is an easy and powerful technique to control stress and emotions in seconds. Thanks to neuroscience, we know that it activates the parasympathetic system, which helps us calm down and feel good. Next time you are nervous, try this technique and feel its benefits.