Breathe Like A Navy Seal
Here are 3 different breathing tools to calm your mind quickly:
Breathing to relax or sleep: 4-7-8 breathing. Inhale for a count of 4, hold your breath for a count of 7, exhale for a count of 8. This type of breathing is also beneficial when someone is hyperventilating as it calls for holding the breath for 7 seconds which allows the body to not let go of too much C02. 4-7-8 breathing can also help you get to sleep faster, reduce overall stress levels, and improve motor processes.
Breathing to release: Diaphragmatic breathing a.k.a. belly breathing. You can do this sitting or lying down. I like to put one or both of my hands on my belly and feel my hands rise and fall with every inhale and exhale. Belly breathing helps you relax and release. It does this by increasing oxygen in your blood, releasing gas waste from your lungs, and reducing both heart rate and blood pressure.
Breathing for overall mental wellbeing: Box breathing a.k.a the Navy Seals breath work. Inhale for 4, hold for 4, exhale for 4, hold for 4, and repeat. You can set a timer for 5 minutes or more to receive these the amazing benefits of cognitive performance, a decrease in fight-or-flight responses, and stamina to handle future stress better.
