Today is World Mental Health Day, a reminder that small habits can make a big difference to how we handle stress – both on and off the water. Whether you’re out sailing or on shore, moments of calm are vital for your well-being.
I’m Charlotte, and I work as a high intensity CBT Therapist (BSc, PGc, PGd (BABCP accredited)). This article draws on CBT (Cognitive Behavioural Therapy) and mindfulness approaches to help you find calm wherever you are.
Why Box Breathing?
Stress affects everyone, regardless of lifestyle. That’s why we’re sharing practical techniques to ease everyday stress and anxiety. One of the easiest techniques to start with is Box Breathing – a quick, structured way to bring your nervous system back into balance. You can do it anywhere: at the helm, in a cabin, in the office, or winding down at home whenever you notice tension building.
How to Practise Box Breathing
-
Picture a box (or square) with equal sides.
-
Inhale through your nose while counting to four, visualising yourself travelling across the top of the box. Your stomach should expand like a balloon, if your shoulders rise, try breathing more deeply.
-
Hold your breath for four seconds as you trace down the right-hand side of the box.
-
Exhale slowly through your mouth for four seconds, moving along the bottom side.
-
Keep your lungs empty for four seconds as you visualise the left-hand side of the box.
Repeat this pattern several times until you feel calmer and more grounded.
Tips for Success
-
If four seconds feels too long, start with three and build up gradually.
-
If it feels too short, try five or six seconds per side.
-
Practise when you’re relaxed, not only when stressed – this helps make it automatic.
-
Find a quiet space when possible, but know that it can be done almost anywhere.
-
Relax your shoulders and muscles as you breathe.
Here’s a video guide to help you follow along: Box Breathing 1 Minute
Final Thoughts
Box Breathing is simple, portable, and surprisingly powerful. Just a few slow, steady rounds can reduce tension, slow your heart rate, and help you think more clearly.
If you’re feeling overwhelmed or struggling emotionally, please reach out for support. Talking to someone – a friend, family member, or a local helpline – can make a real difference.
If you’re unsure where to start, you can find international hotlines here: FindaHelpline.com, which lists free, confidential support lines in over 150 countries.
Lovesail is the premier online dating and social networking site for sailing enthusiasts. Meet like-minded singles from around the world for dating, friendships and crewing opportunities.
You must be logged in to post a comment.