When I’m feeling stressed or shaken by a nightmare, I turn to a simple mindfulness technique: a calming breathing exercise that helps soothe my nervous system while also benefiting my physical health.

One of my go-to methods is Box Breathing, also known as Four-Square Breathing. This practice, rooted in pranayama, an ancient Ayurvedic breathwork technique invented by “Shiva” about 7000 years ago.

Anyone can practice this technique, not just experienced yogis: it’s so effective that even the British SBS and U.S. Navy SEALs use breathing control; a quick way to get the nervous system under control and to regulate their physiological responses. It helps calm my mind, lower my heart rate, and sharpen my focus, leaving me feeling more balanced and in control.

Box Breathing: How I Do It

Inhale for four seconds: I take a deep, slow breath in, counting to four as I feel my lungs expand and fill with air. I like to imagine I’m drawing in fresh energy and calm into my body.
Hold for four seconds: I hold that breath gently for another four counts. It might feel a bit unusual at first, but with practice, it becomes second nature.
Exhale for four seconds: I breathe out slowly and steadily, counting to four again. As I release the air, I picture all my stress and tension flowing out of me.
Hold for four seconds: I pause for another four counts, letting my body settle into the moment. This brief stillness prepares me to begin the next cycle.

Repeating this simple technique helps me feel grounded, calm, and in control, no matter what I’m facing.

Heart Coherent Breathing

I find that this simple, yet versatile breathing technique, helps me shift into a calm, emotionally balanced state anytime and anywhere.

Also use it in meditation, mindfulness practices, and biofeedback training to deepen my sense of relaxation and focus.

It’s a breathing technique designed to synchronize the heart rate with the breath, promoting a state of balance in the nervous system. It helps regulate emotions, reduce stress, and improve overall well-being by creating coherence between the heart, breath, and brain.

How It Works

Heart coherence is achieved by breathing at a slow, steady pace—typically five to six breaths per minute (about inhaling for 5-6 seconds and exhaling for 5-6 seconds). This rhythm balances the autonomic nervous system, promoting relaxation, emotional stability, and mental clarity.

Steps for Heart Coherent Breathing

Inhale smoothly through the nose for about 5-6 seconds.
Exhale smoothly through the nose or mouth for about 5-6 seconds.
Maintain a steady rhythm without pausing at the top of the inhale or bottom of the exhale.
Continue for 5-10 minutes to feel the full effects.
Relax and focus on a feeling of gratitude, love or calmness to enhance the heart to brain connection.

Benefits I Notice

I feel less stress and anxiety

My heart rate and blood pressure lower

I handle my emotions more effectively

My focus and cognitive function improve

I support my immune system, helping it stay strong

It’s a simple yet powerful way to shift into a calm, balanced state anytime.

*When I consciously change the rhythm of my breath, I find it’s one of the most effective ways to shift my emotional state from moment to moment. Roger D.