"Box breathing": The US Navy Seals' breathing technique

Feeling stressed, unable to concentrate? Try this method is approved by the American military.

The Navy Seals (one of the world's best elite units) use it to cope with situations of extreme stress. To face these moments that are part of their job, they employ a proven breathing method: box breathing.

It can be translated as “square breathing”. It consists of four equal stages: inhale – hold – exhale – hold. Each phase lasts for 4 seconds. If you're feeling a bit tense today, it's time to give it a try.

Settle in comfortably, close your eyes and inhale, expanding your belly, for 4 seconds. Hold your breath for four seconds, then let the air escape for the same duration, before holding again for the final four seconds. If it helps, visualise each phase as the side of a square. Repeat for two to four minutes and you should quickly regain your calm.

This calm and deep breathing immediately activates your parasympathetic nervous system and the secretion of hormones that reduce heart rate and blood pressure. Use it whenever stress strikes, if you're struggling with sleep, or even as a necessary break in a busy day.

Ultra simple, applicable everywhere (even in the supermarket queue!), no need to be an elite soldier to apply and benefit from it!

(MH with Céline Massart - Photo: © FreePik)