This breathing exercise can be called box breathing, battle breathing, bomb breathing, or can exist by a few other names. It's a very simple breathing exercise that people that can be used by those who disengage bombs. They use this technique to manage their stress at a level where they are able to make decisions, and function optimally under extreme levels of stress.

This is a great technique to control those ruminating thoughts while attempting to fall asleep. The practice is pretty simple: Breathe in for the count of four, hold your breath for the count of four, breathe out for the count of four, hold for the count of four, and repeat.

Did you know that extending your exhales so that they are a little longer than your inhales can help you relax? Try it and let us know how it goes for you. The breath bubble above was designed with the following counts in mind:

Inhale for 3 counts
Rest for 2 count
Exhale for 5 counts
Rest for 2 counts

Tips:

Experiment with different counts that feel nourishing for you.
↓Go down by a count of one in each part if you’re feeling any stress or strain.
↑ If it feels easy, you can try increasing each section by a count of one.
☺️ Bringing a hint of a smile to your lips helps to relax your jaw.

If you are suffering from severe depression and/or having harmful thoughts, please reach out to your local suicide prevention support resources in your area: https://en.wikipedia.org/wiki/List_of_suicide_crisis_lines

Written and Narrated by John Davisi. John is a mindfulness-based, certified life coach, meditation guide, and speaker. Follow him and check out his other mindfulness and meditation sessions at https://www.youtube.com/c/johndavisi