Box breathing is referred to the term “box” due to its structure as a four-square breathing technique. Simple and useful, box breathing helps relieve stress and calms nerves. Controlled breathing is a great way to connect with your body and focus only on your breath. Breathing has an obvious yet unrecognized connection with our state of mind and our overall well-being, which is why activities like yoga and meditation emphasize the importance of controlled breathing. If you are struggling with stress, anxiety, or anger, box breathing is a beneficial tool to utilize in your daily routine.
What is box breathing?
As previously mentioned, box breathing is a technique that involves controlled breathing through counts of four. Taking slow and deep breaths, box breathing both calms you and improves your concentration and focus. This breathing technique is especially useful for those of you who are stressed or anxious. Your breathing and heart rate increases and your blood vessels narrow when you feel stressed or overwhelmed. Box breathing allows you to take control of your breathing and slow your heart rate down.
Having a positive affect on mood, box breathing is an excellent technique to take advantage of. Utilize the technique anywhere, though it is preferable to practice in a quiet and comfortable setting. In stressful situations like flying, sitting in traffic or test-taking, box breathing can help you manage difficult moments.
Steps of Box Breathing
Before you follow the steps listed below, there are a few things you should do. Place yourself in a straight and upright, seated position with your feet on the floor. Keep your hands in your lap relaxed and palm side up. Find a setting most comfortable for you, such as a quiet environment where you can more easily focus. The steps of box breathing found below are simple, but the process requires your focus and attention. Let’s get started!
Step 1: Inhale
Keep your eyes closed as you inhale through your nose and count to four. Allow the air to fill your lungs as you breathe in slowly and deeply. Stay relaxed and at ease as you continue onto the second step.
Step 2: Hold
As soon as you finish counting to four, hold in your breath for another four seconds. This process should not feel rushed. Count slowly as you hold your breath and remember to stay relaxed. Do not let your body tighten up.
Step 3: Exhale
Once you have finished counting to four, let it out. Exhale through your mouth slowly as you (again) count to four. Notice how you feel and be aware of the air leaving your lungs.
Step 4: Hold
Finally, hold your breath for the count of four. Stay present in your body and get rid of any tension. When you finish counting slowly to four, repeat steps one to four. Depending on what you prefer, you can repeat the process as long as you want. Overall, ten minutes is a great amount of time to practice box breathing in order to completely focus and relax.
Tips for Box Breathing
For those of you familiar with box breathing, you may have associated it with a technique used by Navy SEAL training to stay both calm and alert. The box breathing technique is very beneficial because it leaves your body relaxed enough to feel at ease as well as keeps your mind focused. In other words, box breathing is great for bringing and maintaining balance. To get the most out of box breathing, here are some additional tips.
Comfort is Everything
As previously mentioned, you need to stay in a comfortable position as you practice box breathing. Staying comfortable allows your body to relieve tension and helps you focus more on the breathing exercise. However, staying comfortable does not mean you should slouch over your chair. Your back needs to stay straight, but your body also needs to stay relaxed.
Additionally, place yourself in a comfortable environment. No one enjoys distractions or added stress while they are trying to focus. Stay in your room and close the door or find a place that is quiet and comfortable.
Control Your Breathing (and Thoughts)
In addition to controlling your breathing, try to control your thoughts as well. With practice the box breathing technique will get easier. If you feel comfortable and you find the breathing technique easier, direct your focus to your thoughts. Change negative or stress-provoking thoughts into positive affirmations.
Get Going
Now that you have the information at hand, get going and try box breathing to more easily relieve stress and anxiety. For more information, go to AZ Central.
