Sustainability Tip: The Navy SEAL Trick That Calms My Brain in 3 Minutes (and Works for Kids, Too)

By Alliance Communications Coordinator Amy Durr

It feels like I was born with an extra dose of anxiety, and since I arrived 6 weeks early maybe it’s true. I’ve spent much of my adult life on a quest to reduce it. The results have been comically broad, but a few techniques really stand out, including box breathing.

What is Box Breathing?

“Box breathing is a simple breathing technique that brings profound benefits. In fact, even the US Navy SEALs, some of the world’s toughest soldiers, use it in high-stress situations. Also known as square breathing or four-square breathing…box breathing is known for improving physiological responses, helping to calm the mind, and bringing focus,” according to Calm.

A recent study on box breathing with adolescents showed: “Participants also reported greater success at emotion regulation following the breathing compared to the control condition. Therefore, slow-paced breathing may be an effective tool to acutely enhance emotion regulation abilities, possibly through the increase in parasympathetic nervous system activation.”

Just 3 minutes of box breathing affects emotional regulation in a positive way:

• A significant reduction in negative emotional responses
• Greater mental flexibility, especially around negative feelings
• An increased ability to change their perspective more easily

A breathing practice, even for 10 minutes a day or less, has amazing positive effects on your physiology and psychology, according to the same study.

I Will Latch on to Anything that Might Soothe My Brain

Many years ago I read an article in a travel magazine titled something like, “How to Survive a Disaster.” I only remember two points:

1. Always listen to the pre-flight instructions and review the card for the nearest exit, and the second nearest one. Basically, know how to get out of the plane.
2. Box breathe if you are in a stressful situation. You want to be relaxed enough to come up with solutions and make rational decisions. In other words, calmness is necessary for problem solving, especially in emergencies.

That day I started box breathing and I’ve never stopped, with further encouragement from my therapist. I’ve breathed through terrifying doctor appointments, being lost and alone in countries where I don’t speak the language and facing my cats’ wrath. I’ve almost put myself to sleep on the OBGYN exam table.

How to Box Breathe

Learning to box breathe is simple, but you will get better results with practice. In fact, with time you become sort of Pavlovian – with the first couple of breaths you are steadied. I box breathe for practice whenever I feel a little tense. Dentist offices, traffic jams, presenting at Career Day to a class third graders – any slightly uncomfortable place you find yourself.

As Calm describes:

“Box breathing is as simple and accessible as it is powerful. Whether at home, the office, or taking the train to work, this technique can help you to feel more relaxed and grounded during stressful situations.

1. Find a quiet space: Choose a spot where you can sit or lie comfortably in a relatively quiet environment.
2. Close your eyes: It’s not essential, but closing your eyes can help you focus on yourself.
3. Inhale for four seconds: Breathe in deeply, feeling your lungs fill up, counting to four slowly. Imagine you’re drawing energy into your body.
4. Hold that breath: Hold that breath in for another four seconds. It might feel strange at first, but it’ll feel more natural with practice.
5. Exhale slowly: Exhale for four seconds, releasing the air steadily. Imagine all your stresses and worries leaving your body as you breathe.
6. Hold again: Hold for another four seconds. This pause signals to your body that another ‘box’ or cycle is about to begin.