What are some effective breathing techniques for managing stress during a critical incident?

1 Box breathing

Box breathing, also known as square breathing, is a straightforward yet effective technique that can help you focus, relax, and regain control. It involves breathing in four equal steps: inhale, hold, exhale, and hold. To practice box breathing, find a comfortable and quiet place to sit or lie down. Then, breathe out slowly and completely to empty your lungs. Next, inhale slowly and deeply through your nose for four seconds while filling your lungs with air. Following that, hold your breath for four seconds while keeping your chest still and relaxed. After that, exhale slowly and fully through your mouth for four seconds while letting go of any tension or anxiety. Lastly, hold your breath for four seconds without gasping for air. Repeat the cycle for four to five minutes or until you feel calm and centered. Box breathing can help you regulate your breathing, clear your mind, and improve your concentration. Moreover, you can use it before, during, or after a critical incident to cope with stress and anxiety.

2 4-7-8 breathing

4-7-8 breathing, also known as relaxing breathing, is a simple and effective technique that can help reduce stress, relax the body, and induce sleep. This involves inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds. To practice 4-7-8 breathing, begin by sitting or lying down in a comfortable and quiet place. Place the tip of your tongue behind your upper front teeth and keep it there. Breathe out slowly and completely through your mouth making a whooshing sound. Then, quietly inhale through your nose for four seconds while filling your abdomen with air. Hold your breath for seven seconds without straining or tensing your muscles. Finally, exhale loudly and slowly through your mouth for eight seconds making the same whooshing sound. Repeat this cycle four to five times or until you feel relaxed and sleepy. 4-7-8 breathing can help lower blood pressure, calm the nervous system, and induce a state of relaxation. This technique can be used before bed, during a stressful situation, or after a critical incident to cope with stress and insomnia.

4 Alternate nostril breathing

Alternate nostril breathing, also known as nadi shodhana or anuloma viloma, is a technique that can help you balance your energy, calm your mind, and harmonize your emotions. To practice it, sit comfortably in a cross-legged position with your spine straight and shoulders relaxed. Bring your right hand to your face and use your thumb to close your right nostril. Breathe in through your left nostril for four seconds, filling your lungs with air. Hold the breath for four seconds, without straining or tensing the muscles. Use your ring finger to close the left nostril and release the thumb from the right nostril. Breathe out through the right nostril for four seconds, emptying the lungs of air. Then breathe in through the right nostril for four seconds and hold for four seconds before using the thumb to close it and releasing the ring finger from the left nostril. Breathe out through the left nostril for four seconds. Repeat this cycle for five to 10 minutes or until you feel calm and balanced. Alternate nostril breathing can help you regulate breathing, clear nasal passages, and balance left and right brain hemispheres. You can use it in the morning or during the day to cope with stress or anxiety before a critical incident.