Body Magic We Can All Perform Pt. 2

This is a replay of a "Health and Wellness" activity that I wrote for Wolakota-Life Skills for Teens, Book One. Although it was written for Lakota/Dakota/Nakota teens, I think it is relevant to all.

Life is...the breath of a buffalo in wintertime... - Chief Crowfoot

Traditional Lakota breathing practices center around the sacred connection between breath, spirit, and life force. Traditional culture emphasizes habitual nasal breathing for daily endurance and overall health, alongside intentional, ceremonial breath practices for spiritual purification and nervous system regulation. This is true of many Indigenous practices that involve breathwork. We will explore box breathing this week, which is not traditional but is an effective practice used by modern-day warriors.

What is it?

Box breathing is a simple technique to calm your nervous system. When we take control of our breath, our body and mind calm down.

What are the benefits?

• ·       It can help you cope with panic and stress when feeling overwhelmed. ... 

• ·       It helps you to sleep when you have insomnia.

• ·       It helps you to ease an anxiety attack by focusing on breathing rhythmically.

• ·       It helps you refocus when you are having a busy or stressful day.

• ·       Eases panic and worry.

• ·       Improves digestion.

Why do Navy SEALs use box breathing? When in high-stress situations, it's crucial to remain calm and think clearly. Navy SEALs use box breathing as a quick way to get the nervous system under control. The technique helps them stay focused and precise during critical operations.

Box breathing can counteract the rapid, shallow breathing that often accompanies anxiety. It promotes slower, deeper breaths, signaling to the brain that we can relax. By taking control of your breath, you're helping your nervous system shift from a stressed "fight or flight" mode to a relaxed state. With consistent practice, you'll likely find it easier to manage anxious feelings and regain a sense of calm.

Let’s get started...

How to do Box Breathing

1.     Step 1: Breathe in, counting to 4 slowly. Feel the air enter your lungs. Allow your belly to expand as you breathe in.

2.     Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

3.     Step 3: Slowly exhale (all the way) through your nose or mouth for 4 seconds.

4.     Step 4: Repeat steps 1 to 3 until you feel re-centered. No more than 5 minutes at a time.

Now try this once you have the technique mastered:

Consciously feel your connection to All Our Relations when you do it.

1. Expand your belly and diaphragm to welcome the Oniya. (air, breath life-force)

2. Hold it dear, feel it nourish you right down to your toes and fingers..

3. Let it go...allow it to return to Unci Maka. (our Earthly Mother)

4. Embrace the quiet, calm emptiness, then feel the universal desire to breathe in again.

The air of our Ancestors' last breaths is still with us; air, like water, is shared by all beings and continuously passes through us all. Breath can be a living, moving prayer: Mitakuye Oyasin.

Copyrighted Material, 2025, Oceti Wakan