What is Box Breathing?

A breathing technique is box breathing. It is a potent stress reliever and can improve performance and concentration.

What is box breathing?

Box breathing, commonly referred to as square breathing, is a method for slowly and deeply inhaling air. Another name for it is "four-square breathing."

Anybody can benefit from using this method, but those looking to meditate or de-stress will find it extremely helpful. Everyone uses it, including nurses, police officers, U.S. Navy SEALs, and athletes.

If you have a lung condition like chronic obstructive pulmonary disease, you could find it especially beneficial (COPD).

Getting started with box breathing

Make sure you're seated straight in a comfy chair with your feet flat on the ground before you begin. Try to find a calm, stress-free setting where you can concentrate on your breathing.

Pay attention to your posture while keeping your hands at ease and palms up on your lap. You ought to be seated upright. This will enable you to breathe deeply.

Step 1: Slowly exhale

Sitting upright, slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you’re doing.

Step 2: Slowly inhale

Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head.

Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.

Step 3: Hold your breath

Hold your breath for another slow count of four.

Step 4: Exhale again

Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.

Be conscious of the feeling of the air leaving your lungs.

Step 5: Hold your breath again

Hold your breath for the same slow count of four before repeating this process.

Benefits of box breathing

According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.

The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

Box breathing can reduce stress and improve your mood. That makes it an exceptional treatment for conditions such as generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression.

It can also help treat insomnia by allowing you to calm your nervous system at night before bed. Box breathing can even be efficient at helping with pain management.

Tips for beginners

It could be challenging to get the hang of box breathing if you've never done it before. After a few rounds, you might feel queasy. It is typical. You will be able to remain unbalanced for longer if you practise it more frequently. If you feel lightheaded, sit still for a minute and start breathing normally again.

Choose a calm, dimly lit area to practise box breathing in order to assist you concentrate on your breathing. Although it's not at all necessary, if you're just learning the skill, it can help you concentrate on the practise.

The box breathing cycle should ideally be performed four times in one session.

To soothe your nerves and reduce stress, practise box breathing several times each day as necessary.

Try a free breathwork course today with the Breath Sensei in the UK to show you how breathwork can help with stress, anxiety, poor sleep, asthma, sporting performance, and general health & wellbeing!