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Introduce Box Breathing Into Your Life

Marc Chabrier ©

Let’s bring something new and healthy into our lives! This new thing is a technique for reducing stress and anxiety by way of a breathing routine. It’s actually not new at all, but it may be new to you guys. The technique is called Box Breathing.

For many years I have had this ability to regulate my breathing and slow my heart rate during times of stress and duress. When I was young I was into martial arts, Judo, and Tae Kwon Do and I learned different breathing techniques. Sadly, I haven’t ever really been able to explain in words how I do it, but recently I discovered something somewhat similar to what I do and thought it would make a good post.

We are so filled with craziness and we don’t always know how to help our minds and body process it. Some of us have lots of stress and anxiety and truly struggle to get through certain situations that wear on us. We could face a potentially dangerous situation and we need to keep our heads on and cool. Don’t crumble, try to work with your body and understand. Years ago while at a Cardiologist appointment they had me do a stress test. They hooked me up to some monitors that recorded heart, lung, and blood functions and let me loose on a treadmill. They increase the speed and watch the heart rate rise. Mine wasn’t rising. Like at all. We passed the ten-minute mark and then it finally started going up, but the technicians felt that it wasn’t going high enough and questioned the technology.

We briefly stopped while they got a couple of the doctors to look in on and see what was up. The doctors concluded that the machines and tech all were working as they should, but questioned me and my world. They asked if I was a triathlon athlete or in special ops military. I giggled and said, “No, not at all just look at me (Dad Bod!)”

Come to find that it was from my martial arts training when I was younger and I was unconsciously fighting the machine by slowing my heart rate down. I had been doing it for years and never realized it until they pointed it out. I was like a kid in a candy store thinking that I was some super soldier wannabe! Thank you to our men and women in the military and emergency services, you guys are bad@$$!

Anyway, this whole thing was all to tell you that there is a way for you to regulate your breathing to get through some stressful situations. When you feel as if you are going through a situation that is mentally and physically taxing, try doing box breathing. Pay attention to your self-talk.

Start: Breathe in through the nose for 4 seconds, then hold your breath in for 4 seconds, then breathe out from your mouth for 4 seconds, then hold your breath for 4 seconds.

Repeat until you have the desired results. Be cautious if you feel lightheaded.

Disclaimer: Do not attempt to try this technique in dangerous situations, like in the middle of gunfire. We will not be liable for your actions. Take cover, be safe. Smile, you got this!


When faced with an anxious situation, try to get your mind and body aligned the best way you can. The box breathing technique will definitely give you the best head start you can get. Pass this info on to your friends who may suffer from anxiety. Hope this helps!


What other cool techniques have you heard of that work for you?


About Marc

Hi, I’m Marc! Father, photographer, exotic car lover, progressive learner, and an all-around good guy with a cartoon-like personality.

I am so glad you arrived here! If you are present and accounted for because you are looking to create a better life for yourself than you are in the right spot. At Ridiculously Enjoy Life we help you learn how to achieve happiness in your life in different ways. When I started this journey, it began out of necessity. My life was crazy, man! I now have been able to transform myself into the person I want to be.

Helping others makes me happy and by creating Ridiculously Enjoy Life, it has given me the opportunity to help on a grander scale.

Help me help you, so we can help each other.


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1 Comment

Amy Temple
Amy Temple
Dec 02, 2022

I agreed box breathing really does help with stress relief. I recently took up Zen mediation and it has helped me tremendously in keeping me calm.

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