How many times have you been told to pause and take a deep breath, particularly when you've been visibly upset or stressed out? I've read a lot about stress reduction techniques over the years, and breathing techniques always seem to rise to the top of the list. So, I was particularly intrigued about an online article that mentioned how "tactical breathing" is used by individuals in the United States military to relieve stress and stay focused during stressful situations. The technique is specifically called "box breathing" because there are four parts to the technique:
1. Begin by expelling all the air from your chest and keep your lungs empty for a four-count hold
2. Slowly inhale through your nose for four counts
3. Hold the air in your lungs for four counts
4. Release the air in your chest for four counts
Investigators at the Madigan Army Medical Center in Tacoma, Washington published an abstract in which emergency medicine residents performed the lifesaving procedure of tracheal intubation (inserting a tube into the trachea in order to facilitate respiratory support with a ventilator) while undergoing simulated stressful situations while using the "box breathing" technique. The overall success rate in the control group (no stress, no "box breathing") was 96%. The success rate in the simulated stressful situation without "box breathing" was 85%, which increased to 100% with the addition of "box breathing".
If it works for the military and emergency medicine, maybe there is something to "box breathing" that we can leverage in our own stressful situations. I plan to try out this technique and will let you know what I think!