Wonder Man Introduces Viewers To Box Breathing – And Therapists Can't Get Enough
Marvel’s latest hit TV show follows the story of Simon Williams (Yahya Abdul-Mateen II), an aspiring actor struggling in the entertainment industry who’s desperate to star in a major remake of his favourite childhood superhero film, Wonder Man.
Simon meets fellow actor Trevor Slattery (Sir Ben Kingsley), and the pair strike up a friendship as they attempt to bag themselves life-changing roles in the new film.
The pair get into a few scrapes throughout the series, and we see Simon struggling with anxiety, his racing thoughts and emotions getting the better of him.
In one scene, Trevor teaches Simon about the art of “box breathing” to regulate himself, which the actor then continues to utilise throughout the series.
While it’s not a new technique, viewers who weren’t previously familiar with this breathing exercise have now adopted it in their own lives, with positive results – especially when they’re feeling anxious.
What is box breathing?
As the exercise involves holding your breath, Medical News Today notes that people with high blood pressure or who are pregnant should consult a doctor before trying it.
To give it a go, draw a box in your mind – or in the air in front of you with your finger:
- Breathe in for four seconds, while drawing along one side.
- Hold your breath for four seconds, while drawing along the next.
- Breathe out for four seconds, while drawing along the third side.
- Leave your lungs empty while you draw along the fourth side.
Mental health pros are big fans of this breathing technique.
Counselling Directory member Donna Morgan tells HuffPost UK: “Box breathing is one of the simplest and most effective tools I use in my work as an anxiety therapist.
“I smile when clients mention they first saw it on Wonder Man, because popular culture sometimes introduces people to techniques that are genuinely powerful.”
Breathing properly (that is, utilising your lung’s full capacity) has many benefits –it can reduce stress and anxiety levels, slow heart rate, lower blood pressure, and sharpen focus.
Morgan explains that box breathing is effective because it creates balance and predictability, “which is incredibly reassuring for an anxious nervous system”.
“What makes it so effective is not just that it distracts the mind, but that it directly influences physiology. Slow, controlled breathing stimulates the vagus nerve and supports the parasympathetic nervous system, which is responsible for rest and repair,” she shares.
Counselling Directory member Sabah Moran agrees it’s an effective strategy to help regulate stress hormones and activate the parasympathetic nervous system, taking our body back to its ‘rest’ state.
When we are anxious, our fight or flight response is activated leaving us with those classic symptoms: raised heart rate, shallow breathing, sweaty palms and that nauseating feeling in the pit of your stomach.
“The controlling of the breath both in and out, allows the levels of oxygen and carbon dioxide to be back in balance. Adrenaline and cortisol can leave the system,” Moran adds.
Donna Morgan noted that when we consciously slow the breath and create even counts, “we send a clear message to the brain that we are safe”.
“We have the power to do this. Over time, clients learn that they can influence their own state rather than feeling hijacked by it,” she added.
Love box breathing? Try the ‘5,4,3,2,1 method’
In addition to box breathing, both therapists love grounding techniques such as the 5,4,3,2,1 method, which is designed to bring someone out of anxious thinking and back into the present moment by using the senses.
It works like this:
5. Name five things you can see.
4. Notice four things you can feel or touch.
3. Identify three things you can hear.
2. Notice two things you can smell.
1. Name one thing you can taste or one thing you appreciate.
Explaining why it works, Morgan says: “When someone is anxious, the amygdala is activated and the brain is scanning for threat.”
This method redirects attention to neutral sensory data, however. “That shift reduces cognitive spiralling and signals safety to the nervous system. It also engages the prefrontal cortex which supports rational thinking and emotional regulation,” she adds.
“Like box breathing it is simple. We may not be superheroes on screen, but we all have the capacity to influence our own mind and calm our nervous system when we understand how it works.”
Clearly, Trevor is onto something...
All eight episodes of Wonder Man are available to watch on Disney+ now.