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A simple exercise for calm
It's called box breathing or four-square breathing.
Here's how it works:
- Breathe in for four seconds.
- Hold the air in your lungs for four seconds.
- Exhale for four seconds.
- Hold your breath, lungs emptied, for four seconds.
Box breathing improves your ability to regulate your emotions and help you feel more in control and able to deal with challenges.
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How Navy SEALs manage stress
Navy SEALs face some of the most difficult situations any human could encounter. Because of this, they've developed ways to apply the emerging science of grit, resilience, and emotional regulation to effectively manage stress.
SEALs manage their physiology to control their psychology.
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9. Try a breathing exercise.
Try "box breathing". The technique, outlined below, is popular among Navy SEALs and only takes five minutes:
- Inhale for four seconds.
- Hold the air in your lungs for four seconds.
- Exhale for four seconds, emptying all of...
A Breathing Technique
- Imagine your body as a balloon that slowly inflates and slowly deflates. Keep this image in your mind to get the maximum benefits from this breathing technique.
- Close your eyes and breathe in slowly and deeply through your nose.
- Hold your breath for 3 seconds.
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Example of a sophrology exercise
Close your eyes, breathe in, and hold your breath for a few seconds while tensing up all the muscles in your body. Then, as you exhale, release all the muscles and let go, allowing the body and mind to slow down
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