Learning to control the breath is one of the most powerful (and free!) tools we have for improving concentration, cellular health, managing stress, and as a co-guide in our spiritual ascension.
By engaging intentional deep and rhythmic breathing we jump-start the natural laws of nature which will calm your thoughts, slows your heart rate, and regulates your autonomic nervous system.
Where the mind goes, our energy flows, so focused breathing helps you direct what your mind is paying attention to and focus on that thing without any distractions. When a trigger moment arises out of the blue or you’re anticipating a high-pressure circumstance, breathwork helps you control the physical and mental response to stress, preventing you from getting disjointed.
When reflecting upon your own life and inner nature, this technique helps you slow down and gain more insight and self-knowledge. And at a practical and physical level, proper breathing enhances lung capacity, strengthens your immune system, and regulates your neuroendocrine system.
The Box Breathing technique is recommended by a Nave Seal Commander who uses it as a program to develop elite level physical fitness and mental toughness. He quotes that it’s his secret weapon for creating a balanced, energized state, and a calm, focused mind.
Let’s jump into the flow!
* On the inhale, expand the belly, then the diaphragm, then the upper chest.
On the exhale, let the breath go first from the upper chest, then the ribcage, then the belly. This helps you relearn how to breathe deeply.
* Inhale and exhale solely through the nose. It stimulates the nerves that activate the parasympathetic nervous system and counters the fear response of the sympathetic nervous system.
Here are the 4 Steps: Note, you can choose a 4 or 5 count. Find your biorhythm.
We’re going to exhale 4 seconds, hold your breath 4 seconds, inhale 4 seconds, hold your breath 4 seconds. If that’s too long, make the count shorter the first two times then lengthen.
Please close your eyes and go inside your mind's eye.