Summary
Host Paige Killian shares her personal experience using box breathing (also known as tactical or Navy SEAL breathing) to manage trauma responses and anxiety after the LA fires. Coming straight from a therapy session with her therapist Nikki, Paige describes how she used box breathing during a Chevron refinery explosion near her home -- her second fire-related emergency. The technique helped her stop panicking, focus clearly, and take intentional next steps during the crisis. Paige walks through the box breathing protocol (inhale for four, hold for four, exhale for four, hold for four) and leads listeners through two complete cycles on the episode. She discusses the benefits including stress and anxiety reduction, improved focus and concentration, lower heart rate and blood pressure, enhanced mental clarity, and the fact that it can be done anywhere without a prescription. The episode blends personal vulnerability about trauma recovery with practical breathwork instruction.
Key Points
- Box breathing is also known as tactical or Navy SEAL breathing
- The pattern: inhale 4 counts, hold 4, exhale 4, hold 4 -- visualize drawing a box with your finger
- Paige used one cycle of box breathing during a fire emergency to stop panic and think clearly
- Benefits include reduced stress/anxiety, improved focus, lower heart rate and blood pressure
- Box breathing enhances mental clarity and alertness in high-stress situations
- The technique can be done anywhere, anytime -- while driving, before bed, during a crisis
- Even one cycle can help interrupt racing thoughts and calm the nervous system
- Regular practice before bed helps with sleep and ongoing anxiety management
Key Moments
Box breathing as tactical Navy SEAL breathing for real emergencies
Paige introduces box breathing as tactical or Navy SEAL breathing and explains that if it works for SEALs under massive pressure, it can work for anyone dealing with stress or trauma responses.
"Box breathing. Here's what it is. It's also known as tactical or Navy SEAL breathing. Those Navy SEALs are under massive pressure, major stress. If they are practicing this and this is helpful for them, it's gotta be good for us as well."
Paige walks through the box breathing protocol and visual box metaphor
The technique involves inhaling for four, holding for four, exhaling for four, and holding for four -- creating a visual box shape with your breath. Paige uses a finger-tracing metaphor to make the pattern memorable.
"It involves inhaling for a count of four, holding for four, exhaling for four, and holding again for four, creating a visual box with your breath."
One cycle of box breathing stopped a panic response during a fire emergency
During the Chevron refinery fire near her home, Paige used just one cycle of box breathing to pause her panic, be present, and make intentional decisions about what to do next.
"I boxed breathe for a total of one cycle because I was really freaking out and I didn't have a lot of time. So I just breathed in, held it, exhaled, held it. And then I moved forward because in the moment, that's all I had time for."
Box breathing reduces heart rate, blood pressure, and risk of heart problems
Regular box breathing practice can help regulate the cardiovascular system, potentially reducing the risk of heart problems. It also enhances mental clarity and alertness in high-stress situations.
"Regular practice can help regulate your cardiovascular system. Potentially, check this out, reducing the risk of heart problems."
