“Upgraded” box/combat/square breathing

I’ve got a quick breathing drill I want you to try.

It’s a variation on “box,” “square,” or “combat” breathing.

These methods normally have you breathe in for 4 seconds, hold your breath 4 seconds, breathe out for 4 seconds, and hold your breath with empty lungs for 4 seconds.

We’re going to tweak it a bit…

Step 1: Do a quick self assessment. Check SOMETHING…it could be pain/discomfort level, stress level, pulse, how clearly you can see something in the distance, or flexibility.

Step 2: If you’re wearing glasses, take off your glasses. Cup your hands slightly, and put the palm of both hands over each of your eyes so 100% of the light in the room is blocked.

Step 3: Do 1 set of box breathing with 4 seconds per side.

Step 4: Now, try it with 6 seconds per side…if that goes well, try 8.

Step 5: Uncover your eyes and re-assess.

For many people, this can quickly create profound change in the body. For me, it oftentimes causes me to feel simultaneously calmer and more energized, as well as see clearer.

And amazingly enough, this simple activation of the parasympathetic system will oftentimes reduce perceived pain levels.

Want to make it even better?

I was just talking with Melis Balban this week from the Huberman Neuroscience Lab at Stanford and she did a study on a really old but obscure breathing technique that’s more effective than meditation at relieving stress.  I started playing around with this about 20 years ago as a breathing technique to help me get into and stay in runner’s high on multi-hour trail runs.  She proved out the science so there’s no doubt of the effectiveness.

For the breathing part of it, what you want to do is breathe in sharply for about 1.5 seconds through your nose, pause, and then breathe in a 2nd time without exhaling in between.  Then, slowly breathe out over the next 8-12 seconds.  Combine it with covering your eyes and it’s pretty awesome.

If you saw a change and want more drills that cause immediate beneficial changes to your mind and body, you want to head on over to Upgraded Shooter where I’ve got several videos on using neurology to reduce pain for shooting, drills to calm your limbic system to help minimize the flinch response, improve range of motion, and a LOT more!

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