Box breathing makes me calmer and improves my mood. Meditation is not easy for me, and Vinyasa flow yoga has proven to be even more challenging. But I have found box breathing, a technique that has been embraced by the US Navy SEALs to be a practical pathway to calm and a better mood.
First, what is mindfulness and why should you consider giving it attention? I think the term mindfulness is used so much that it has largely lost meaning. Here’s the take of the folks at Greater Good Magazine.
Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment through a gentle, nurturing lens.
It also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them — without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. Sense the present moment, rather than revisiting the past or imagining the future.
While mindfulness has its foundation in Buddhist meditation, a more secular practice has attracted mainstream Americans. Today we have innumerable studies showing the health upsides of mindfulness. Today, I want to turn to the method I actually can regularly perform. Hint: It is not Vinyasa flow yoga, even with all of its merits.
Mindfulness benefits
Clinical studies have shown that practicing some form of mindfulness can offer psychological, physical, and even social benefits. Here are some selected benefits:
- Immune system optimization. A groundbreaking study discovered that only eight weeks of training could lead to an immune system boost.
- Sleep quality improvement.
- Stress reduction and drops in anxiety.
- Focus improvement.
- Compassion and altruism enhancement.
- Relationship improvement.
- Resilience betterment.
- Creativity boosts.
A 2014 review of 47 trials (with 3515 participants) found that mindfulness meditation programs had moderate evidence of reducing anxiety at eight weeks and at three to six months. The researchers discovered smaller effects on depression, pain reduction, stress/distress, and mental health-related quality of life.
Jon Kabat-Zinn reminds us that while mindfulness can be cultivated via formal mediation, there are other means. To him, “It’s not really about sitting in the full lotus, like pretending you’re a statue in a British museum,” he says in this Greater Good video. “It’s about living your life as if it really mattered, moment by moment by moment by moment.”
Kabat-Zinn and others offer a few key components to practice mindfulness successfully. These include paying close attention to your breathing. This is especially important when you are experiencing intense emotions. He continues, encouraging us to notice — what you are sensing at any given moment. Note sights, sounds, and smells that might ordinarily pass by without reaching your conscious awareness.
Next, recognize that your thoughts and emotions are fleeting and do not define you. In this way, you may escape negative thought patterns. Tune into your body’s physical sensations; for example, really pay attention to the water hitting your skin in the shower. Finally, find micro-moments of mindfulness through your day to reset your focus and a sense of purpose.
Sounds a bit complex, so what can you do? Mindful breathing includes bringing attention to the physical sensations of your breath as it flows in and out. Body scan has you systematically focusing on different parts of your body, from head to toe.
Box breathing
I am not good at formal meditation. Thankfully, I discovered box breathing. This approach is also known as square breathing. By taking slow, deep, breaths you can improve performance and concentration. You can also reduce your levels of stress.
What is box breathing? Box breathing is also known as four-square breathing. The approach can heighten performance and concentration while also being a powerful stress reliever. It’s also called four-square breathing.
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