Health Notes: Breathe like a US Navy SEAL to reduce stress

Few of us will be in the sort of high risk, high stress situations that Navy SEALS confront as the special ops force of the US Navy. Thank goodness. But for the sort of everyday stress most of us face we’d do well to copy the box breathing technique the SEALS use to stay calm. Many experts suggest this simple mindful breathing can help many people, including those with ADHD to manage impulsive behaviour.

The name ‘box breathing’ – sometimes ‘square breathing’ – comes from the fact you divide your breathing into four steps, as if you are breathing along the sides of a box or square. You take each step to a count of four. It comes from the yoga practice of deep breathing or pranayama.

I started practicing it after being at a big integrated medicine conference in London where I organise a six-speaker panel session every year. It’s always stressful – hundreds, even thousands, of international delegates in the hall, name cards lost, slide clickers going wrong, previous speakers overrunning so the timing’s out and so on. But one year an American doctor started off by getting everyone to do a few rounds of box breathing. Result! Everyone calmed down including me and the atmosphere shifted noticeably.

Since then I do it whenever I feel a bit anxious or stress-y, and also in the night if I wake up and can’t get back to sleep because my brain is switched on to hyperactive mode. There’s now quite a body of research showing that box breathing quickly calms your nervous system, shifting your body from fight or flight mode, and slows your heart rate. Counting on each step shifts your mind from anxious thoughts and helps you focus better.

This is how to do box breathing: if I can, I put one hand above my heart and the other on my tummy.

Step 1: Inhale slowly and deeply through your nose, filling your lungs and stomach with air as you mentally count to four. You can feel the air expanding your body under your lower hand. The SEALS apparently practice it for five minutes at a time; the recommendation is to do it a few times until you feel calmer.

Step 2: Hold the breath while you count to four.

Step 3: Exhale slowly through your mouth to a count of four; try to whoosh all the air out of your lungs in one go.

Step 4: Pause for a count of four.

Then repeat….

PLUS…

Before bed after a demanding day I pop a few drops of a flower remedy under my tongue. I’m a devotee of Saskia’s Flower Essences and the one that’s a perfect partner for this breathing technique is Breathe Deep, Seek Peace (in the picture below). If my brain is whirring I squish in another few drops and practice box breathing. The combo is super effective. Saskia is based in Somerset and it was a local doctor friend who recommended her to me originally.