B o x B r e a t h i n g

Box breathing is a powerful relaxation technique that has been used for centuries to calm the mind and reduce stress. It involves deep, slow breathing in a specific pattern, which helps to regulate the body’s natural response to stress and anxiety.

The technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four before inhaling again. This creates a square pattern, hence the name “box breathing.”

To practice the box breathing technique find a comfortable seated position and close your eyes. Take a deep breath in through your nose, counting to four as you inhale. Hold your breath for a count of four, then exhale slowly through your mouth, counting to four as you exhale. Finally, hold your breath for a count of four before inhaling again.

Repeat this process for several minutes, focusing on your breath and the sensations in your body. If your mind begins to wander, simply bring your attention back to your breath and the counting.

As you practice box breathing, you may notice a sense of calm and relaxation wash over you. This is because the technique stimulates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This helps to reduce the levels of stress hormones in the body, such as cortisol and adrenaline.

Box breathing can help to lower blood pressure, improve focus and concentration, reduce symptoms of PTSD, and even improve athletic performance.

Overall, box breathing is a simple and effective technique that can help you to reduce stress and anxiety and improve your overall health and well-being. Give it a try the next time you’re feeling stressed or overwhelmed, and see what a difference it can make in your life.