Putting The Squirrels To Sleep With Box Breathing

Amy Wartham //

1, 2, cha, cha, cha.

98… 99… 100… Ready or not, here I come.

I’m going to count to three and you better have yourself in bed…

All my life, I’ve been counting up or down to something. Now, I’ve found a great way to put my counting skills to good use.

Box breathing, also known as four-square breathing is a technique that I’ve recently picked up. It’s a relaxation technique that helps you return your breathing to its normal rhythm by taking slow, deep breaths. This breathing exercise is designed to help you clear your mind, relax your body, and improve your focus. I don’t know about you, but I feel like there are a couple of squirrels running around in my brain some days.

People with high-stress jobs, such as soldiers, police officers and nurses, often use box breathing when their bodies are in fight-or-flight mode. However, in today’s workplace, stress levels continue to increase. We have more work than ever to complete, some are getting ready to go back to the office after being away for a year and half and there are lots of unknowns and social anxiety, there are more demands on our skills and expertise and the list goes on.

The great thing about box breathing is that you can do it anywhere. Popularized by Mark Divine, a former Navy SEAL, box breathing is a really simple technique that gets its name because of the pattern of breathing it entails. It has four main parts: inhale, hold, exhale, hold and can be visualized with a box or square.

There are lots of benefits to box breathing for those that use it.

1. It reduces physical stress symptoms. Pulmonary medicine and author of breath Taking Michael J. Stephen, MD likens taking deep, controlled breaths to pumping the breaks on overwhelm, stress, and anxiousness.

“We don’t have access to the accelerator, and sometimes that goes off the handle, but we do have access to the brake.”

2. It increases mental clarity, energy and focus. I can personally attest to this one. When I begin to feel a little overwhelmed with everything going on at work, I do some box breathing and I feel more centered afterwards. Mentally taking slow, controlled breaths have a relaxing effect. For me, it distracts me and helps put my mental and physical concentrations in sync. (And the squirrels go take a nap.)

With only four steps, box breathing can deliver a powerful rush of calm and focus. So, go ahead… just breathe. 

If you’d like to find out more about how UNC Charlotte Employer Solutions can help your organization make an impact, reach out to me at awartham@charlotte.edu so we can set up a time to chat.