Summary
Host Wendy Hummel, who teaches breathwork to first responders, shares how her friend Mandy Bruno -- a retired law enforcement officer -- used box breathing for 20 minutes during a turbulent flight when their plane had to reroute due to a tornado in Kansas. Wendy explains the physiological mechanisms behind box breathing, including its effect on the vagus nerve, the longest cranial nerve that governs the parasympathetic nervous system and gut-brain communication. The episode covers the full range of box breathing benefits: self-regulating the nervous system, decreasing cortisol, lowering blood pressure, improving decision-making by shifting brain activity from the amygdala to the prefrontal cortex, and helping with sleep. Wendy then leads listeners through four complete rounds of box breathing with detailed posture cues (feet planted, shoulders down, belly breathing) and encourages first responders and peer supporters to use the technique for both self-regulation and co-regulation.
Key Points
- Box breathing is used extensively by Navy SEALs for nervous system self-regulation
- The technique taps into the vagus nerve, activating the parasympathetic branch
- Benefits include decreased cortisol, lower blood pressure, and better decision-making
- Box breathing shifts brain activity from the amygdala (lizard brain) to the prefrontal cortex
- Wendy's friend Mandy used box breathing for 20 minutes during a turbulent flight reroute
- Proper form: feet planted, shoulders heavy and down, belly breathing to fully inflate lungs
- The 4-count can be shortened to 2 if 4 seconds feels too long at first
- The technique is especially valuable for first responders and peer support teams
Key Moments
Retired officer uses box breathing for 20 minutes during turbulent flight
Mandy Bruno, a retired law enforcement officer, practiced box breathing for upwards of 20 minutes while her plane rerouted due to a tornado in Kansas, demonstrating the technique's effectiveness in real high-stress situations.
"She started to practice her box breathing. And she said that she probably was box breathing for upwards of 20 minutes."
How box breathing taps the vagus nerve and shifts from amygdala to prefrontal cortex
The vagus nerve, the longest cranial nerve running from brainstem through major organs, is activated by box breathing. This shifts brain activity from the reactive amygdala to the decision-making prefrontal cortex.
"The vagus nerve is the longest cranial nerve. It starts at the base of the brain and it runs along the sides of the face, the jaw, the sides of the neck."
Guided four-round box breathing session with posture cues
Wendy leads four complete rounds of box breathing with detailed posture instructions -- shoulders heavy, belly breathing, cervical spine aligned -- emphasizing inhaling through the nose and fully inflating the belly before the chest.
"So take a seat, get comfortable. You can do this laying down as well. And if you're seated, just make sure that your feet are planted on the ground, not your legs aren't crossed and your feet aren't dangling. And then I want to remind you, most of us breathe very short, shallow chest breaths throughout the course of our day. And so while you're breathing this four part box breathing,"
