Feel tingling in your arms, breathless, heart beating faster, getting hot, and headache are all signs of a panic attack coming. If this is familiar to you, there is something you can do: box breathing.

Box breathing is a form of deep breathing used by the United States Navy SEALs.

The benefits of box breathing

The most significant benefit of box breathing is relaxation, especially in stress. Regulating your breath can lower the stress hormone cortisol levels and maybe even help lower blood pressure.

Activates the parasympathetic nervous system

In times of stress, your sympathetic nervous system is on high alert. Box breathing can help you move out of that state by tapping into the bodily system responsible for rest and digestion — the parasympathetic nervous system. The parasympathetic nervous system is otherwise known as “fight or flight.”

We tend to breathe in short, shallow breaths when we are anxious, creating more anxiety within our bodies. is method allows you to slow your oxygen intake. Practice it once or twice a day.

1. Breathe out slowly, releasing all the air from your lungs.
2. Breathe in through your nose as you slowly count to four in your head. Be conscious of how the air fills your lungs and stomach.
3. Hold your breath for a count of four.
4. Exhale for another count of four.
5. Hold your breath again for a count of four.
6. Repeat for three to four rounds.