Square Your Breathing Calm Your Mind
Also called box breathing, all you need is the ability to breathe, and more clarity, calm and focus are yours.
Also called box breathing, all you need is the ability to breathe, and more clarity, calm, and focus are yours.
Sometimes, in times of stress and anxiety and when facing a challenging situation like a meeting/call back/camera is up on set, it is useful to square one’s breathing.
How to Square Your Breathing
- Breath in on a 4 count
- Hold it for 4 counts
- Breathe out on a 4 count
- Hold it for 4 counts
- Repeat steps 1 through 4 for 5 minutes (or as long as feels useful)
This body hack does many things at once. Box breathing helps physically, emotionally, and cognitively. It physically reduces the stress symptoms in the body. It can elevate your emotional state positively. It can give your mind something to focus on not directly related to the cause of your stress and anxiety; distracting from anxiety can help reduce it.
Also, the taking of measured deep breaths can better prepare you and give you an improved reaction to future stress, even if that future is just moments away. Increased mental clarity and focus combined with more energy are good. Square breathing also helps lower your breathing rate, and the shallowness that fast breathing can bring with it, which can make your whole self be in a worse state.
This tactic has been used by special forces soldiers like navy seals to help cope with stress, and also by anyone at any time who is feeling or expects to feel increased stress, anxiety, or panic.
No one needs to know you’re squaring your breathing, and so box breath breathing can be your private mechanism to be in a better place no matter what is going on or who you are with. Research bears out the benefits, so give it a try and I hope you find it helpful.
© Copyright August 10, 2020, David August, all rights reserved davidaugust.com
David August is an award-winning actor, acting coach, writer, director, and producer. He plays a role in the movie Dependent’s Day, and after its theatrical run, it’s now out on Amazon (affiliate link). He has appeared on Jimmy Kimmel Live on ABC, on the TV show Ghost Town, and many others. His artwork has been used and featured by multiple writers, filmmakers, theatre practitioners, and others to express visually. Off-screen, he has worked at ad agencies, start-ups, production companies, and major studios, helping them tell stories their customers and clients adore. He has guest lectured at USC’s Marshall School of Business about the Internet.
