Box breathing, also known as square breathing, is a powerful technique that can enhance performance, improve concentration, and alleviate stress. This simple yet effective breathing exercise was first developed for the U.S. military, and has now gained popularity among various individuals, including athletes, U.S. Navy SEALs, police officers, nurses, and even those with lung diseases like chronic obstructive pulmonary disease (COPD).
To begin, find a comfortable chair and ensure that you are seated upright with your feet flat on the floor. It’s essential to create a stress-free and quiet environment where you can fully focus on your breathing. Rest your hands in your lap, palms facing up, and pay attention to your posture, maintaining an upright position to facilitate deep breaths.
Let’s delve into the technique itself:
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Exhale Slowly: Start by exhaling slowly through your mouth, completely emptying your lungs. Be mindful of this process, focusing on your intention and the sensation of releasing the air.
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Inhale Deeply: Inhale slowly and deeply through your nose, counting to four in your head. Feel the air filling your lungs section by section until they are completely full, and the air moves into your abdomen.
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Hold Your Breath: Hold your breath for another count of four. Embrace this pause, allowing your body to experience a moment of stillness.
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Exhale Completely: Exhale through your mouth for the same count of four, expelling the air from your lungs and abdomen. Pay attention to the feeling of the air leaving your lungs.
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Repeat: Hold your breath for another four-count before starting the process again. Continue this cycle as many times as you find comfortable and beneficial.
The Mayo Clinic supports the efficacy of intentional deep breathing, highlighting its ability to calm and regulate the autonomic nervous system (ANS). This system governs involuntary bodily functions, such as temperature regulation, and deep breathing can contribute to lowering blood pressure and inducing a sense of calm almost instantly.
Box breathing offers numerous benefits, including stress reduction and mood improvement. It has shown promise as a treatment for conditions such as generalised anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression. Additionally, it can aid in managing insomnia by calming the nervous system before bedtime. Furthermore, box breathing has even proven effective in pain management.
If you are new to box breathing, you may find it challenging to adapt initially. Dizziness can occur after a few rounds, but this is normal. With practice, you will gradually build tolerance and experience fewer instances of dizziness. If you do feel dizzy, remain seated for a minute and resume normal breathing.
To enhance your focus during box breathing, consider practicing in a quiet, dimly lit environment. While not essential, this setting can help you concentrate on the exercise, especially if you are new to it.
Ideally, aim to repeat the box breathing cycle four times during one session. Feel free to incorporate box breathing multiple times throughout the day, whenever you require a calming effect or stress relief.
Box breathing is a valuable technique that can significantly impact your well-being. By incorporating this practice into your daily routine, you can harness its power to enhance performance, improve concentration, and alleviate stress. Remember, consistency is key, so keep practicing and reap the benefits of this simple yet transformative breathing exercise.
