Box Breathing Is the New Ketamine
K-holes are overrated – especially when there is a substance-free alternative
Although ketamine has long been approved by the FDA as an anaesthetic and used by vets all over the world, it’s still largely considered to be a party drug or “horse tranquilizer.”
However, due to the great results coming out of psychedelic-assisted therapy from substances like psilocybin, LSD, and MDMA, and a 2019 FDA-approved nasal spray called Spravato that contains ketamine — it’s becoming more and more recognised for its healing potential.
So why do scientists call Ketamine a dirty drug?
It’s odd when it does so much good. But they call it dirty because it doesn’t just target one area of the brain, it targets dozens.
Most importantly, ketamine affects the glutamate system which helps neurons in the brain communicate with one another.
At high doses, ketamine seems to block glutamate, making it an effective anesthetic (hence why it’s used in medicine and veterinary clinics). But in low doses, glutamate production is enhanced helping new connections or synapses form.
This has a number of benefits, especially for those suffering from anxiety, PTSD, and/or depression.
Ketamine’s big advantage over other psychedelics
One of the biggest hurdles in the widespread treatment of psychedelic-assisted therapy for drugs like psilocybin, LSD, and MDMA is the duration of the experience, which can range from 4 to 12 hours.
But for ketamine, a patient can be in and out of the session within two hours.That’s (almost) like any other therapy session!
It might not be the first step in dealing with mental health, but as Dr. Andrew Atoian said: “Ketamine is the agent that works when most others have failed. It is something that really allows us to give patients new hope.”
For anyone suffering from depression, hope can be life-changing.
Another important factor in the ketamine debate is that glutamate is needed to make another neurotransmitter in the brain called gamma-aminobutyric acid (GABA). GABA helps the body sleep, relax, and regulate muscle function.
When GABA levels are low during high stress and/or depressive times, mental health can take a big knock. Administering ketamine seems to reverse these levels which supports mental health patients even further.
So, as you can see, it’s not such a dirty drug after all.
Where the hell does box breathing fit into all of this?
That’s a good question and I’m glad you asked.
Box breathing can be just as beneficial in daily life and here are a few reasons why:
It can manage stress and overwhelm levels — Counting in the mind can keep the brain focused and reduce anxiety levels.
It can help us to sleep better — it’s been especially helpful for those experiencing insomnia.
It controls hyperventilation as our lungs breathe rhythmically — anxiety and panic attacks induce hyperventilation and vice versa. This technique invites slow, deep breathing which is a fantastic cure/remedy.
It lowers blood pressure and decreases Cortisol — a stress hormone — which can improve our mood.
In the breath hold phase, carbon dioxide levels in the blood increase, which increases the cardioinhibitory response (lowering our heart rate) — This activates the parasympathetic nervous system which helps us to relax.
So, there are a lot of comparisons between ketamine and box breathing. And for me personally, it’s been the combination of lots of different tools that have helped me regulate my own nervous system, heal 20 years of anxiety, and quieten down my mind.
Even the Navy SEALs Use It
“Navy SEALS use box breathing to stay calm and improve their concentration in extremely tense situations.” — Dr. Steven Lin
He then went on to add:
“Breathing is your gear stick to put your engine into the appropriate gear. Slow, stable breathing calms the heart, blood pressure, and helps you to think clearly.”
You don’t have to be a Navy SEAL, though, or anything close to one for that matter. The joy of this technique is that it can be practiced anywhere in the world, by anyone, and at any moment.
I like to use it before speaking in public or while sitting in traffic/waiting in a queue.
In all of my years of practice, it hasn’t let me down yet.
Box Breathing:
Breathe in deeply and smoothly through your nose for 4 seconds
Hold your breath at the top for 4 seconds
Breathe out softly and calmly through your nose for 4 seconds
Hold your breath at the bottom for 4 seconds
This is one complete cycle
Continue for as long as you like
To deepen the experience, increase the number of seconds you breathe in and out and hold for (5 or 6 seconds, for example) if it feels good to do so
You can also use any other alternative here. So, if breathing in for 4 seconds feels too much, breathe in and out for 2 or 3 seconds instead. Just keep all the sections the same length and you’ll experience the same effects.
So, as with any of these recommendations, find your own way. Trust your body. And be open to the healing powers of the breath.
Thanks for reading!
See you next week :)