Read here: What is box breathing?; What are box breathing benefits? And everything you need to know about the box breathing method.
What Is Box Breathing?
Box breathing, also known as square breathing, is a type of deep breathing method that can slow down breathing. It helps by distracting your mind as you count to four, calming your nervous system, and reducing stress in your body.
Box breathing exercise is a simple but powerful method to help bring your breathing pattern to a relaxed rhythm.
Box Breathing Method
Before you start doing box breathing exercises, it’s good to:
(i) Calmly lie down on your back or sit in a chair, with one hand on your belly (stomach) and the other on your chest just below the rib cage.
(ii) When you sit on a chair, keep your back supported and your feet flat on the floor. Breathe normally for a minute.
(iii) Notice the rise and fall of your stomach and chest. Your stomach should rise with each breath in and fall as you breathe out, and your chest should remain still. This means you are deep breathing. On the other hand, if your chest is rising, you are doing shallow breathing.
(iv) If you are a beginner, practice box breathing by pushing out your stomach as you breathe in to fill your lungs and belly full with air and allow the stomach to return as you breathe out.
Practice the above regularly to encourage deep breathing automatically as a habit.
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How To Do Box Breathing?
Here are my four steps to help you learn box breathing.
1. Breathe in deep, counting to four slowly. Feel the air filling your belly full.
2. Hold your breath to the count of 4. Avoid exhaling or inhaling for four counts.
3. Slowly exhale through your mouth to the count of 4.
4. Repeat the above steps a few times until you feel calm and relaxed.
Benefits Of Box Breathing
Box breathing can be helpful in many ways, such as:
(i) Can help you handle and control stress and panic. Counting helps to take the focus from the panic-situation.
(ii) Helps you sleep better when you are having insomnia.
(iii) Helps to control hyperventilation as it makes your lungs breathe rhythmically.
(iv) Helps you focus when you are having a stressful day.
(v) Coping with worry.
(vi) Controls blood pressure and reduces Cortisol — a stress hormone — which can improve your mood.
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Where to Practice Box Method Breathing
You can do box breathing anywhere. You can do it at home, at work, in public, or a stressful situation. You don’t have to do box breathing only when you are stressed. You can do it regularly to calm your body and mind, to stay calm and fresh.
Box Breathing Navy Seal Method Tips
If you’re new to this breathing method, here are some helpful tips:
(i) If four seconds is too much, you may start with two or three seconds to help you start practicing.
(ii) Be comfortable. It is easier to focus on your breath when you are in a comfortable position and relaxed.
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About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
