In this article, I will explain a simple but powerful box breathing technique, its benefits, and how to do it to stay calm.
You must have heard this advice before. If you are anxious or stressed, just breathe deeply. But have you ever thought about how to do it?
Box Breathing For Anxiety
Box breathing is a type of yogic practice of pranayama (a deep breathing technique to control stress) used by United States Navy SEALs. This shows why it’s important for people who are undergoing stress.
In “box breathing,” you slowly count from one to four for each breathing in and breathing out and also for holding your breath after breathing in and breathing out. That means four counts of breathing in, four counts of holding your breath, four counts of exhaling, and four more counts of holding after your exhale. A box has four sides that represent the concept of box breathing.
The other names for this technique are:
- 4×4 breathing
- 4-4-4-4 breathing
- Square breathing
- Four square breathing
- Equal breathing
Box Breathing Benefits
It’s simple and has a potent effect on your physiology. It’s easy to do but is powerful.
(i) Reduces Stress: The primary benefit of box breathing is that it relaxes your mind and is useful when you are stressed. Research shows that regulating your breath can reduce levels of the stress hormone cortisol, and so may even help decrease blood pressure. (Source)
(ii) Helps activate the parasympathetic nervous system: During times of stress, the sympathetic nervous system is high in alert mode – known as the “fight or flight state. In this state, you are anxious and breathe quickly and shallowly, which creates further anxiety within your body. You can use breathwork to escape the fight-or-flight state and move into the parasympathetic nervous. The opposite of the sympathetic nervous system is the parasympathetic nervous system. Box breathing is a technique that, by tapping into the bodily system responsible for rest and digestion, can help you get out of the sympathetic nervous system and move into the parasympathetic nervous system.
Calms the mind
Box breathing exercise is not only for stressed-out people. Practicing this technique is helpful to bring mindfulness to your breath, even in tranquil times. It slows down your breath, which is a critical aspect of meditation. Because as you’re breathing, you are silently counting, which works as a meditation mantra and calms down your nervous system.
How To Do Box Breathing?
You don’t need to go too quickly or too slowly. Make sure you’re not straining but breathing very gently. Stay comfortable, and don’t put too much pressure on yourself to master the technique immediately.
(I) Breathe in slowly, for a count to four in your head.
(ii) Hold your breath for a count of four.
(iii) Exhale slowly, for a count to four in your head.
(iv) Hold your breath for a count of four.
(v) Repeat four to five rounds.
How Easy Is That?
Actually, box breathing’s simplicity makes it so accessible and impactful. This is just counting and simple breathing. On the other hand, when you begin with other forms of breathwork, you can almost increase your anxiety by overt-breathing.
To start with, you can do this breathing twice a day even if you are not stressed – first thing in the morning and after a stressful day of work.
Check this Practical Guide To Stress-Free Living
Keep Practicing
At the start, you may find it challenging to keep your breath steady for these counts of four.
But you will gradually get better with practice. Over time, this will become easier, and you can slow down your breathing. Working on box breathing in times of calm will help you harness your breath in times of anxiety and let you stay calm and composed even in stressful moments.
Our nervous system is like plastic and can be remolded. You can change it by learning to be less responsive to anxiety, cope with stress, and stay calm.
Check this Best Resource on Old Age Fitness
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!”
