Box Breath

I was awakened several times last night by my toddler. He’s had a persistent cough that has been causing me concern. I found myself lying awake at 2am, anxious, anticipating his next wake-up, stressed that he wasn’t getting enough sleep, stressed that I wasn’t getting enough sleep, stressed that my other son might get woken up, stressed that we’d all wind up awake, sleep deprived, and so on…stressed.

A was caught in a total mental loop of anxiety going around and around, keeping me awake, and in a state of stress.

I realized I was holding my breath and caught in this pattern of thinking, with a racy feeling in my body and mind. 

I began to consciously slow my breath.

After a few deep breaths, I shifted to box breathing. 

Box breathing is a form of yogic deep breathing, and has four equal parts: an inhale for four counts, four counts of holding the breath in, four counts of exhaling, and four more counts of holding out after the exhale.

After a few minutes of slow and even breathing, I was more calm in my body and mind, and able to get back to sleep.

I was reminded of the power of breathing to release the body from the physiological expression of stress. 

When we think stressful thoughts, this creates an environment of stress in the body. The body doesn’t know the difference between a stressful scenario created in the mind versus an actual stressful event. 

The recollection of a fight for instance, remembering all the things that made you upset 2 days ago, will create a similar state of stress in the physical body as the actual altercation itself. 

The opposite is also true.

We can use the power of thoughts or scenarios that are calming and soothing, along with deepening and slowing the breath, in order to create an atmosphere of calm in the body.

The act of deepening and slowing breath triggers a parasympathetic response, thus lowering the heart rate, relaxing muscles of the body, increasing the rate of digestion, and so on.

As we enter into this holiday season rife with stressful situations both real and perceived, employing deep breathing can be a helpful tool to utilize when you catch yourself in a state of stress. 

The first step (and sometimes the most challenging) is to catch yourself in the moment. 

The next step is to slow down: slow the breath, soften your eyes, and then perhaps utilize the practice of box breathing… inhaling for 4, holding for 4, exhaling for 4, holding out for 4…

This can be done in the car, walking, in the presence of others, or in a quiet space. 

Just a little bit can dramatically shift your experience.

Breath in. Breath out.