Box breathing, also called tactical breathing, is the reckoning tool to use to work through your emotions (instead of offloading them) and cultivating a sense of calm.

Box breathing consists of four simple steps:

  1. Inhale deeply through your nose, expanding your stomach for a count of four.
  2. Hold in that breath for a count of four.
  3. Slowly exhale all the air through your mouth, contracting your stomach for a count of four.
  4. Hold the empty breath for a count of four.

This simple method will help you be calm–create perspective and mindfulness while managing the emotional bomb you’re about to detonate. Being relaxed will help you become emotionally grounded. In tense situations, it’s important to respond calmly rather than react and, sometimes, it only takes a few deep breaths.

The definition of calm is creating perspective and mindfulness while managing emotional reactivity.

  • Calm is a daring leadership superpower because it heals anxiety and creates the space we need to become emotionally grounded.
  • In tense situations, to respond calmly (rather than react), sometimes all it takes is counting to ten.
  • Calm is contagious, so it can lessen group anxiety.

How do you stay emotionally grounded in emotional situations?