The Easiest Way To Battle Stress: Better Than Meds

One goal is to share more practical ways I’m reducing my stress and trying to be a better dad.

With that in mind, one of the most frustratingly vague topics in the “self-care” category is meditation.

What is it? How does a normal dude do it?

I’ve been reading a lot about the benefits of breathing techniques to reduce stress (health guru Andrew Huberman talks about using breathing to reduce anxiety and stress on Tim Ferriss’s podcast here).

I discovered a technique I love and have been doing it for over a year.

And I will let you in on a little secret on how I fit it into my daily routine.

that technique…

Box Breathing

I know what you are picturing that time when you were a kid, and you made a robot costume out of old boxes and felt like you couldn’t breath.

Well, it’s not that.

It’s a breathing technique that science shows reduces cortisol, our bodies’ primary stress hormone.

A study by researchers at the University of Colorado Boulder found that breathing exercises were as good as meds at cutting blood pressure.

It even showed promise as a non-drug treatment for mental illness.

Breathing exercises are a practical tool for coping with job (or parenting) burnout.

Breathing techniques are already in widespread clinical use in treating PTSD.

Here’s more science for your science freaks.

Otherwise, all you gotta know is that this shit works!

So, How Do I Do it?

First, let’s use a visual — a box.

A box has four sides, representing the four equal (4 seconds long) steps of the technique

Breath In

4 seconds of inhaling through your nose. Focus on filling the bottom of your belly with breath.

Hold

4 seconds of holding your breath.

Breath Out

4 seconds of exhaling forcefully from your mouth. Purse your lips, and make a wooshing sound as you exhale.

Hold

4 seconds of holding your breath out.

Start over

Now Here’s My Secret To Squeezing It In Everyday

After my workout…my gym buds call it doing the ‘Matt’.

I lay flat on the gym floor….

Close my eyes…

And try for about 10 to 20 boxes (only about 3 to 6 minutes).

Other Notes

For this technique, you can quietly count in your head.

If you prefer external help, you can use a guided mediation app like Insight Timer to count for you.

Think of the entire box breathing sequence like a Set in the gym.

However many sets you want to do is up to you.

As you get used to it, you can adjust the number of sets to your stress levels.

So if you are looking for ways to lower your stress and anxiety…give it a try.

Do it. See if it works.

You deserve it.

Box Breathing Is As Good As Meds

One of our guiding principles is to make vague ideas clear and practical.

With that in mind, one of the most frustratingly vague topics in the “self-care” category is meditation. 

What is it? How does a normal dude do it?

We’ve written about it here. 

But, for this article, we want to focus on one specific breathing technique:

Box Breathing: As Good As Meds

Box Breathing is a breathing technique that science shows reduces cortisol,  our bodies’ primary stress hormone.

This study found many potential benefits: a possible non-drug treatment for mental illness. A practical tool to cope with job burnout.  And as good as meds to cut blood pressure. 

Breathing techniques like this are already in widespread clinical use in treating PTSD.

If you want to read the science for yourself, click here

Otherwise, all you gotta know is that this shit works! 

So, How Do I Do it? 

Ok, this is incredibly complicated, so pull out that Moleskine you never use! 

Just kidding. 

First, let’s use a visual — a box.  

A box has four sides, representing the four equal (4 seconds long) steps of the technique

Breath In 

4 seconds of inhaling through your nose. Focus on filling the bottom of your belly with breath.

Hold

4 seconds of holding your breath.

Breath Out

4 seconds of exhaling forcefully from your mouth. Purse your lips, and make a wooshing sound as you exhale.

Hold

4 seconds of holding your breath out. 

Start over

Other Notes

For this technique, you can quietly count in your head.

If you prefer external help, you can use a guided mediation app like Insight Timer to count for you. (Not an ad, just a good app!)

Think of the entire box breathing sequence like a Set in the gym.

However many sets you want to do is up to you.

As you get used to it, you can adjust the number of sets to your stress levels.

Your homework: 

Try a set of 10 to start! 

For context: that adds up to less than 3 minutes (160 secs).

You have three minutes each day to lower your stress.

Do it. You deserve it.

P.S. I like to do this midday Monday through Friday. It’s as refreshing as closing all my browser tabs and starting all over.