Stress Relief

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One of the curses of being an Aspie is Stress which leads to stress overload and panic attacks.

I came across an article about stress relief, a technique called Box Breathing. I would probably label this as
Do it like a Navy SEAL



Box breathing — a time-honored stress-reducing technique endorsed by none other than the U.S. Navy SEALs. For them, it’s a way to stay calm and focused — and, therefore, alive — before and after intense combat. For us civilian folk, it’s an insanely simple trick to keep everyday stressors at bay. And it can be done in five minutes flat. Here’s how:

Step 1: Find a comfortable chair or place to lie down.
Step 2: Inhale for 4 seconds.
Step 3: Hold air in your lungs for 4 seconds.
Step 4: Exhale for 4 seconds, emptying all of the air in your lungs.
Step 5: Hold your lungs empty for 4 seconds.
Step 6: Repeat for five minutes, or as long as is necessary to feel refocused and relaxed.

Source: How to Reduce Stress Like a Navy SEAL

Oh wow, that sounds very believable; I'll give it a shot sometime.

There's nothing I trust more than a method developed by the military, and the most badass US Navy unit to boot. A therapist once tried to teach me deep breathing, although it was the old "breathe in, breathe out" method, not this one. Knowing who she was dealing with---a 14-year-old boy---teaching this method and putting a Navy spin on it would have worked far better. Deep breathing sounded too woowoo and feminine to appeal to me (perhaps it reminded me of yoga), plus she taught it as a substitute for the antidepressants she was withholding from me (which I referred to as "happiness pills", not knowing the real term).

It's also pleasant to know that even the Navy SEAL commanders care about the sailors' mental health, even though the end goal is good combat.

I used to do box breathing. It really helps for anxiety attacks.

Last year I found the perfect anxiety relief for anyone who is autistic. It's called Qi Gong. It is a form of moving meditation that helps to lower anxiety. It is perfectly made for autistic people in the way that it lowers your stress levels with movements like shaking, body tapping, etc. . I could never do meditation before. While it helps I find it to be boring. Moving meditation on the other hand, gives your mind something to concentrate on while you do a simple, gentle workout.

I have been doing qi gong for a little over a year now and my breathing is better than it has been in more than 20 years. While I still have anxiety, I haven't had an attack in many months now. I have also lost a lot of weight this year while doing qi gong.

In the end, qi gong helps you to learn to breathe correctly, from your stomach rather than your chest. So it is also about breathing as well.

Tried box breathing for 4 days now, at least twice a day.

Everytime I do it, my fingers gets tingly and a bit numb... It quietens my mind and some focus for minutes, but no more than that.


Not sure why. Tried to search and, well... There's about blood pressure and inefficient oxygen intake -- it fits my own chronic case.

... It might not be for me.

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About 30 years ago I saw an ad in the newspaper for a product to reduce stress. It was a small box with a light that would blink repeatedly. The ad said that you should stare at the light for 20m minutes and it would relive stress. I thought if you could stare at a blinking light for 20 minutes, you didn't have stress to begin with.

In regard to the anticipatory stress of immanent combat, the accumulative stress of daily living might require alternative methods to manage.

Trying to do breathing exercises, including box breathing here, makes me panic. In trying to control my breath, with the counting, I become convinced I cannot breathe and start gasping for breath.

I've been having some good results with a breathing ball app. No counting. The ball expands and contracts and your breath just follows it. No holding your breath. This I have found relaxing.

i hadda do that when i was in the military. it saved my life.

I like the Do it like a Navy Seal idea.