I have had a lot of requests to forward an email written by Eric Barker on the basics of understanding breath as a transformative tool and all around foundation for good health so here is the link:

How to Be Healthier Without Really Trying

And here is my favorite breath tool (the only one I can remember when I need to calm down and reboot)

Square Breathing – also known as “box breathing”  – here is Eric’s take on this:

It’s called Box Breathing. SEALs use it to stay calm, drive attention and enhance mental clarity in tense situations. If it’s good enough for someone under heavy enemy fire, it’s probably good enough for you, as you try not to cry during your boss’s weekly “touch base” meeting.

The process is simple:

1. Breathe in for 4 seconds
2. Hold it for 4 seconds
3. Breathe out for 4 seconds
4. Hold for another 4 seconds.

Repeat at least six times. It’s like normal breathing but with more math.

My take on it is this – pick a number and use it for all sides of the “box” – I like to increase the count using one thousand one, one thousand two etc… to keep the timing close to seconds… Yu can also set  a metronome to 60 BPM and use it

When I can’t sleep, box breathing is one of my go to activities…