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.
