Feeling stressed? Take a (deep) breath.

If you are feeling particularly stressed during these turbulent times (and who isn't), I encourage you to spend at least 5 minutes a day on deepening your breath.

Deep breathing stimulates the vagus nerve, which is the large, branching nerve that runs from the brain down to the neck, heart, diaphragm, lungs, and abdomen. It transmits information back and forth from the brain to tissues and organs. The vagus nerve engages what is called the parasympathetic nervous system, which affects breathing, digestion, heart rate, and blood pressure. When this nerve is stimulated, it can slow the heart rate and reduce blood pressure, turning off what is known as the “fight or flight” reflex. This is so important to our overall well-being, especially during the current times.

There are a number of different breath techniques that stimulate the vagus nerve, which is so beneficial to our well-being. Today I want to highlight the Box Breath. It is sometimes also referred to as Square Breath or Navy Seal Breath because it is taught as part of the Navy Seal training program to help them deal with stressful situations.

To practice this breath technique, I encourage you to take a comfortable seat and sit up tall. If you are sitting on a chair, sit at the front of the seat so you are not leaning back. Gently rest your hands on your thighs or place one hand on your belly to feel it expand as you inhale and soften as you exhale. If it is safe to do so, I invite you to close your eyes.

How to do the Box Breath:

1. Inhale smoothly through your nose as you count to four. Pause at the top of your breath as you count to four. Exhale smoothly through your mouth as you count to four. Pause at the bottom of your breath as you count to four. That’s one cycle.
2. Continue these cycles at a comfortable rhythm.

Practice this technique for 5 minutes or until you feel relaxed. At the end of it, resume a regular breath and pause to feel the effects of the practice.

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My goal is to inspire you to bring wellness into your own life and to provide you with tools to do so.

Disclaimer: I am not a trained wellness coach, nor a dietician. I am simply sharing tools I have learned on my own wellness journey.