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RECLAIM YOUR ENERGY, RESTORE BALANCE: THE POWER OF THE NAVY SEAL BOX BREATHING TECHNIQUE

Updated: Oct 10

Written by Georgia Lee Arts

October 8, 2024

 

Ever feel like you're constantly running on empty? Between juggling work, family, and personal commitments, it can seem impossible to find balance and calm. When life feels overwhelming, many of us shift into “chase” mode—striving harder, faster, and longer in a futile attempt to catch up. But what if the key to more energy and success was not in chasing but in attracting? What if the secret to increasing performance and unlocking calm, flow, and even bliss was as simple as your breath?


The Navy SEALs—arguably some of the most disciplined and high-performing individuals—have long recognized the power of breathing techniques to stay sharp under pressure. One of their most effective tools is Box Breathing, a simple but powerful breathing technique that not only calms the mind but also recharges energy and transforms how you approach stress.


The Magic Gift of Box Breathing

Box breathing, also known as four-square breathing, is a practice where you regulate your breath by visualizing a box, then breathing around the box starting with the left side: inhaling (up) for four counts, holding it (across the top) for four counts, exhaling (down the right side) for four counts, and then holding again (across the bottom) for four counts. This rhythmic cycle, while deceptively simple, has profound physiological and psychological effects.


When you breathe deeply and slowly, it sends signals to your brain that you're safe, triggering the parasympathetic nervous system, which helps you relax. This not only reduces anxiety and stress but also has a direct impact on your cells, flooding them with oxygen and removing toxins. This deepened oxygen exchange rejuvenates your body, increases energy, and sharpens cognitive performance.


How Breathing Affects the Brain

Box breathing directly influences brain function, helping to regulate the prefrontal cortex—the part of the brain responsible for decision-making, focus, and higher-order thinking. When you're stressed, your amygdala (the brain's emotional center) takes over, leading to fight-or-flight responses. Box breathing helps calm this response, allowing you to shift back into a relaxed, controlled mindset.


When you practice box breathing regularly, you'll notice an increased ability to shift from chasing tasks and goals with frantic energy to attracting opportunities and solutions with a calm, focused mind. When the brain is calm, your entire perspective can shift, enabling creativity, problem-solving, and a flow state where work and life no longer feel like an endless grind.


Performance Benefits

The effects of Navy SEALs' box breathing extend beyond just relaxation. By calming the nervous system and increasing oxygen flow, this technique leads to improved focus, performance, and public speaking. When you’re relaxed, you think clearer and speak more confidently, making box breathing a powerful tool for anyone looking to increase their performance in high-pressure situations.


Restoring Balance and Bliss

Box breathing also serves as a grounding tool, making it easier to step out of the overwhelm and into a place of balance. This brings back a sense of control and calm—two elements often lost when you're burning the candle at both ends. With regular practice, you may notice a return of energy, the flow of bliss, and a state of inner peace where work and life feel aligned rather than at odds.


By simply taking five minutes a day to practice box breathing, you can radically shift from feeling depleted and overwhelmed to feeling grounded, focused, and in control. You’ll not only improve your physical health but also cultivate the mental clarity to bring calm to even the most stressful moments.


Take 5 Minutes for Calm

Ready to reclaim your energy and restore balance? Take five minutes today to practice box breathing. Find a quiet spot, sit, or lie comfortably, and breathe in for four counts, hold for four, exhale for four, and hold again. Repeat for several cycles and notice how your body and mind shift. You may just find that the calm you’ve been chasing is already within you.

Georgia Lee Arts, founder of Elysian Dream, is a career strategist and certified coach with 30 years of military and civilian experience in leadership, training, and coaching.

 

© 2023 Elysian Dream / All Rights Reserved

 

 

References:

  1. Patel, K. "The Navy SEAL Box Breathing Technique." Healthline

  2. Schiff, S. "How Breathing Calms Your Brain." Harvard Health Blog

  3. Hanson, M. "The Science of Breath: How Breathing Impacts Stress and Anxiety." Psychology Today

  4. Navy SEALs Techniques for Success: Breathing for Calm and Control. Navy SEAL Foundation

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