Sometimes I find my thoughts running away with me before I can rein them in. And sometimes this causes a feedback loop of negative emotions like fear or anger or sadness that stops me in my tracks. One technique that helps me to short circuit the loop is “box breathing.” Box breathing involves breathing through the nose in a rhythmic pattern. It serves to give me some mental ‘white noise’ and to help discharge the negative emotions.
How to perform the technique:
I start with a 4 count inhale, hold my breath for a 4 count, exhale for a 4 count, then hold again on a 4 count and repeat. I will do one cycle if I just need a quick mental/emotional reset or I’ll do this for several cycles as an extended meditation session.
I use box breathing when:
- I have obsessive thoughts that keep me awake at night
- I get worked up in traffic
- I can’t concentrate because my thoughts are too distracting
- I notice myself getting really worked up over little things (This is often a sign that something bigger is bothering me but I haven’t figured it out yet. Or I’m just too full of pent-up emotions and need a break before I can release them through a breath session or vigorous physical activity).
The benefits of this technique include:
- a greater ability stay focused in the present moment,
- the capacity to create space between stimulus and emotional response (another driver cuts me off in traffic, my kid has a meltdown, I receive stressful news, etc),
- the ability to cultivate a sense of inner calmness and peace (even in the presence of stressful stimuli),
- the strength to break from obsessive thoughts (sometimes leading to an insight I wouldn’t have had if I had continued in the obsessive thought pattern)
I love this technique because it requires no equipment or setup and I can do it any time, as long as I can breathe. It takes no skill or experience to start using it and it has so many benefits. I have used it countless times and it is one of my favorite tools for quick real time emotional and mental regulation. I offer it to you with the hopes it can become one of yours too.
If you are interested in learning more about more intensive methods to discharge pent up emotional energy, contact me at barry.engh@gmail.com.
