Box Breathing Helps Sleep

Always something joyful to see when living on a farm. Two weeks ago in the hay barn I’d seen a nest with 12 eggs, last week a dark brown hen setting on it, today when at barn, I find things have completely changed and now 3 eggs alone in that nest. No evidence of any shells in nest (chicks and mom eat for the calcium), so makes me think a hen somewhere has a large flock of little ones.

I’ll keep my eyes open for her when by barn and pasture next time. Comes to mind that will be rooster stew at farmworker housing eventually, since we want hens for eggs, but can’t have roosters crowing to bother sleepers and seems like each batch is about half males. As usual, males tend to have it tougher on a farm.

For today, I used black pen to mark those eggs with tiny x on their small end so can start taking out the freshly laid eggs every couple days. Believe it’s time for this hen to contribute to our survival rations needed at home.

Realized earlier as walking up hill with big white dog on this gorgeous sunny spring day that it was probably important to actually WRITE OUT the 16-second Box Breathing method, since I know that if readers depressed when reading the last post, it may seem like too much work to click on another link and read the whole story about SEALS and Box Breathing.

Therefore, sweet and simple so those with anxiety keeping them awake at night can try, such as was needed again last night for me; felt was unsuccessful, as had to keep pushing away anxious thoughts and starting over with the tedious Box Breathing, getting up several times in night to wet throat that might have been starting to feel sore (probably hypochondria as more sensitive lately to new aches and pains, seems fine now).

Eventually when I woke at 6:34 a.m., I felt good energy and enthusiasm towards the day (immediately thinking must let dog out of crate!!!), so perhaps slept more than thought.

Here’s the box breathing — following quoted straight from the article (which I hope is okay with them):

You’ll see that each of the four steps is done for four seconds, hence the box part of the title. It will only take you 16 seconds to cycle through the method one time. Just repeat the cycle as long as it takes you to feel relaxed.

  1. Breathe in for four seconds. Make sure all the air has been expelled from your lungs before you start to inhale. Once you start sucking up your air, make sure to really fill those lungs.
  2. Hold your breath for four seconds. No more inhaling at this point, and don’t let any air escape yet.
  3. Exhale for four seconds. Let the air out of your lungs at an even rate for the whole stretch of time, and make sure to get it all out.
  4. Hold your lungs empty for four seconds. It may be tempting to suck in some more air immediately after letting it all out, but just hang on for four.

That’s it, end of quoted material, from link in previous post. They say can be used in stressful situations to calm self, as the SEALS sometimes find themselves in.

I’ve only actually tried it when anxious at night and needing to fall asleep, so fear that if using it during the day it might make me nod off. Probably not what is wanted, although if I find myself in a Fight or Flight-type situation, then perhaps I can remember to give Box Breathing a try before reacting.

I posted previously another excerpt from article saying that to be sure your lungs are staying healthy, HOLD BREATH FOR 10 SECONDS EACH DAY.

I find it easier to do that as part of the morning’s 10-minute yoga routine. That routine is very much a mindfulness practice, so if you’re looking for a mindfulness practice during these stressful times, trying this routine might be exactly “what the doctor ordered.” Stay well!

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