Box Breathing Technique
Next time you’re on shift and get a notification for a baby in arrest or have to prep the neck for a cric take a minute to do some Box Breathing to get you prepped and mentally ready
· Easy, Quick and Navy SEAL approved
· Effective in anxiety, insomnia, pain management and even labor!
· Box breathing with this 4-4-4- ratio has a net neutral energetic effect
· It’s not going to charge you up or put you into a sleepy relaxed state. But it will, as mentioned, make you very alert and grounded, ready for action.
· To begin, expel all of the air from your chest.
· Keep your lungs empty for a four-count hold.
· Then, inhale through the nose for four counts.
· Hold the air in your lungs for a four-count hold.
· When you hold your breath, do not clamp down and create back pressure. Rather, maintain an open, neutral feeling even though you are not inhaling.
· When ready, release the hold and exhale smoothly through your nose for four counts. This is one circuit of the box-breathing practice.
· Repeat this cycle for at least five minutes to get the full effect.
References
Dr Arlene Chung