How one of the 'most powerful hacks' to control stress actually works
We spoke to experts about how the breathing technique used by soldiers and influencers works.
Maria Medina, a Florida resident who lost loved ones in Venezuela's earthquakes, found relief from sleepless nights through box breathing. This four-step technique involves inhaling, holding breath, exhaling, and holding again for equal lengths of time. Breathwork coach Stuart Sandeman explains that the equal four-step pattern is the source of the technique's name.
Box breathing is most effective when used before stressful events or situations that may cause anxiety, such as exams or presentations. The final hold, where you retain carbon dioxide, is what causes the most significant physiological change, helping to reduce feelings of panic and train the body to better cope with higher CO2 levels.
Box breathing has roots in traditional practices like yoga and martial arts but gained popularity in modern times due to its ability to focus the mind and balance the nervous system. The US Navy Seals are known to use this technique before entering hostile situations. Stuart Sandeman has even taught breathwork to the England football team.
A recent study conducted by Texas State University and the University of Toronto Mississauga found that box breathing can prevent large increases in heart rate and other stress markers in the body during high-pressure situations. GP Dr Helen Garr recommends box breathing to her patients suffering from mental health difficulties, as it is one of the most powerful evidence-based techniques for controlling stress responses and nervous systems.
Breathwork is used by a diverse range of individuals, from former soldiers to lifestyle influencers, who share tips on incorporating it into their lives. Brittany Lamm, a 28-year-old from California, uses box breathing to center herself before work calls and to ease anxiety during emotionally heavy conversations. She believes that breathwork is not a one-size-fits-all solution but can be beneficial for most people.
Maria feels similar and has recommended box breathing to many friends and colleagues who have faced stressful periods.
Written by urgent.news from BBC News's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
