I want you to take a moment and press pause.

Put your hand on your chest.

Are you even breathing?

Chances are, you’re either holding your breath or your breathing is very shallow.

It’s wild to think how often we subconsciously fail to breathe properly because we’re so consumed by the demands of our daily lives. In this post, I’m going to share a powerful technique that can help if you’re feeling stressed, tense, or overwhelmed. This research-backed method slows your heart rate, calms your nervous system, and can even lower your blood pressure. Dare I say—it might even save you from completely losing your shit. (Been there, done that, sister.)

When we feel threatened, our bodies go into “fight, flight, or freeze” mode. This is an evolutionary biological response designed to protect us from perceived danger. However, the box breathing technique is a simple tool that helps us slow down, reassess the situation, and bring much-needed oxygen to our brains so we can respond more effectively.

Even Navy SEALs use this technique, crediting it as a critical tool in managing extreme stress during combat. If it works for them, imagine what it could do for your everyday challenges!

Box Breathing Technique

The technique is called “box” breathing because it consists of four equal steps, each lasting four seconds:

1. Hold your breath for 4 seconds.
2. Breathe in for 4 seconds.
3. Hold your breath again for 4 seconds.
4. Breathe out for 4 seconds.

You can use this technique anytime, anywhere.

Feeling frustrated at work? Sit at your desk and start box breathing.

About to lose your shit with your toddler? Take a pause and try box breathing.

Your spouse just pushed your last button, and you’re ready to unload? Box breathing to the rescue.

Give this technique a try and let me know your thoughts. It’s simple, quick, and proven to calm your nervous system. A win-win for your boss, your toddler, and your spouse!

Xo, Chels