1 Cool Technique to Breathe Away Frustration

Kyle Weckerly

Updated:11/14/24

Published:07/24/18

When you're angry,the worst thing someone can say to you is “calm down,just breathe okay!”This isn’t sound advice. Try this breathing technique instead.

1 Cool Technique to Breathe Away Frustration

During moments of extreme frustration, anger, or confusion, being told to "calm down" is often unhelpful. Instead, try the following breathing technique to manage your emotions effectively.

What to Do?

It's natural to feel angry, frustrated, or confused. Rather than avoiding these emotions, acknowledge them and use this breathing technique to regain control.

A “Secret” Breathing Technique

Popularized by the Navy SEALs, this technique leverages your body’s natural responses to reset your mind. Known as "Box Breathing," it’s a simple yet effective method to calm your mind and body.

How to Breathe

Inhale for four seconds.
Hold your breath for four seconds.
Exhale for four seconds.
Hold for four seconds.
Repeat until you feel more in control.

More Than Just Calming Down

Box Breathing can be used in various situations, such as writing, running, or preparing for tests. It's not a cure-all, but it's a helpful tool to manage stress and improve focus.

Prep

You don't need special preparations to practice Box Breathing. Just focus on your breathing rhythm. Use this technique in anticipation of stressful events or when someone starts irritating you. It helps keep your head clear and your responses measured.

Conclusion

Box Breathing is a powerful tool that requires no special equipment or apps—just practice. It helps manage frustration, stress, and anxiety, improving overall emotional regulation.