Box Breathing for Enhanced Focus
- May 24
- 2 min read
Updated: Jun 5
The Power of Box Breathing
US Navy SEALs utilize the box breathing technique to achieve a remarkable state of focus or flow before facing challenges. The name "box breathing" stems from the visual representation of the four sides of a square, which guides your breathing rhythm.
How to Practice Box Breathing
Follow these simple steps to master the box breathing technique:
Inhale through your nose for a count of four. Focus on using your diaphragm and feel your belly rise. Place your hand on your belly to monitor the rise as you breathe in.
Hold your breath for a count of four. Maintain calmness and stillness during this phase.
Exhale through your nose for a count of four. Keep your breath steady and controlled as you release it.
Hold your breath again for a count of four. Stay relaxed, avoiding any tension in your body. A helpful tip is to tell yourself to “relax the forehead,” then “relax the jaw,” and finally “relax the shoulders.”
Repeat this pattern as needed.
If you find four seconds challenging, start with three seconds and gradually build up to four. This can help you better adjust to the technique over time.
The Benefits of Box Breathing
Box breathing isn't just a technique; it offers numerous benefits. By practicing this method:
You improve your concentration levels.
It reduces stress and anxiety.
You can cultivate a sense of calmness in any situation.
This technique also sharpens your mental clarity.
Integrating box breathing into your daily routine can empower you to face challenges with a calm and focused mind.
Explore This Topic in Coaching
Understanding these techniques can enhance your decision-making skills and enable you to make significant strides in your coaching sessions. It is essential to grasp how such methods can impact your overall performance.
Are you interested in exploring this further through coaching? Doing so can help you live a happier and healthier life. Returning clients can book your next session or group program today. For new clients, consider booking a discovery call to learn more about the offerings.
All breathing techniques shared here are tools I (Elizabeth Simpson) use myself and with clients. These techniques are beautifully described and explained by Stuart Sandeman in his book Breathe In Breathe Out.
Resources
Breathe In Breathe Out, Stuart Sandeman - Box Breathing
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