Knowing how to stop stress in its tracks with box breathing improves your chances of survival astronomically.
Suppose you’ve been in an SHTF scenario before. In that case, you must be familiar with the throb that comes with the anxiety & fear and have experienced the adrenaline rush that follows the immediate aftermath. If you’ve been observant, you know that decisions taken in this state will hardly do you any good.
Because let’s face it, adrenaline gets you to lose control & act recklessly to feel good. That is the state of mind you should never find yourself in when the poop hits the fan. Why else do you think people die from disasters that you know you’d survive?
I daresay it’s because they couldn’t get in the right frame of mind and so react poorly. We don’t want you becoming another casualty.
But, first, What is Box Breathing?
Box breathing, also called tactical breathing, is a practice to manage stress, anxiety & adrenaline caused by a situation that is out of the ordinary. These short bursts of heightened emotions are typical when you get in a fight, when someone close suffers a severe injury, when you receive horrible news, or it could just be because you’re having a bad day at work.
Whichever the situation may be, box breathing to the rescue. Fortunately, it’s a simple one-minute exercise.
This breathing technique is approved & commonly used by law enforcement agencies & the military to control the adrenaline dump they feel when something against their definitions of safety happens. Without these practices designed to calm them down, many cases of accidental discharge would be a daily occurrence.
If you’ve seen a lot of action movies, you should know that the guys with a plan always win. But how do you maintain your plan when your heart is threatening to break out of its ribcage & you’re losing control?
How to Practice the Box Breathing Technique
Lieutenant Colonel David Grossman, US Army Ranger developed the box breathing technique in his Combat book. Just so you know, the box technique has come to be called the square breathing technique, so don’t be confused when you hear that from someone.
Basically, this is how it works.
- Breathe in through your nose for 4 seconds — this should be enough to fill up your belly;
- Hold in this air for 4 seconds;
- Exhale the held air via your mouth for 4 seconds;
- Hold in your mouth for 4 seconds.
- Repeat the process at least four times or until you feel calm.
This technique is called “box breathing,” as a square is an easy way to visualize it. You are breathing in a square. Each of the 4 seconds should be seen as one wall of your box.
Conclusion on How to Stop Stress in Its Tracks With Box Breathing
The deliberately slow & calculated intake of air & its exhalation is what it takes to calm you down when in an agitated state of mind. Engage in this exercise with the mindset that you need to calm down. This will make everything easier. Apparently, knowing how to stop stress in its tracks with box breathing can be very useful.