Sometimes you just need a quick break, some quiet time, a small breather. Whether it’s for meditation or reducing stress, box breathing can be extremely beneficial. Also known as square breathing, it is a technique consisting of slow, deep breaths to increase concentration and performance.
When doing this exercise, quiet and stress-free surroundings are best. Be sure you are sitting upright comfortably with your feet flat on the floor. Keep your hands relaxed and facing up on your lap. And then complete the following steps.
Box Breathing Technique
- EXHALE slowly through your mouth, all the way, to a count of four.
- INHALE through your nose, counting to four very slowly. Let the air fill your lungs completely.
- HOLD your breath to another count of four.
- EXHALE through your mouth, (you guessed it) to a count of four. Really feel the air leaving your lungs and focus on that.
- HOLD your breath again for the same count of four.
- Repeat from step 1.
Benefits of Box Breathing
According to Healthline, box breathing (when done correctly):
- Regulates autonomic nervous system (ANS)
- Lowers blood pressure
- Provides sense of calm
- Enhances the cardio-inhibitory response of the vagus nerve
- Stimulates your parasympathetic system
- Gives relaxed feeling in the mind and body
- Improves your mood
- Reduces stress
- Treats insomnia
- Helps manage pain
Box breathing is used by many people, especially those who are often stressed at work. It is an easy and quick way to step back, relax, and find focus so you can get back to work with the energy you need.