Feeling overwhelmed or anxious? A simple breathing technique could calm your mind and body within minutes. Box breathing, also referred to as square breathing, used by athletes and military personnel, helps manage stress and enhance focus. This powerful yet easy-to-learn method allows you to regain composure and improve concentration. In this blog, we’ll explore box breathing benefits and how to practise it effectively.
What is Box Breathing?
Box breathing is a breathing exercise that involves taking deep breaths in four cycles or parts. It is called “box” breathing because the whole process is divided into four equal parts, which are the sides of the box. It is useful in controlling breath, soothing the nervous system and enhancing concentration hence useful in managing stress.
How to Perform Box Breathing
The box breathing technique is simple and can be performed at any time and in any place. Follow these steps:
Find a Comfortable Position
Sit on a chair or on the floor with your back straight. Make sure that your back is straight and your body is as relaxed as possible.
Inhale
Take a deep breath through the nose, counting to four, while filling the lungs to their full capacity.
Hold Your Breath
Hold your breath for another four seconds without contracting any muscle in your body.
Exhale
Take a deep breath out through your mouth for four seconds, emptying your lungs completely.
Hold Again
When you are done with the breathing, hold your breath for another four counts. Continue this cycle for at least four cycles or until the desired level of relaxation is achieved. This breathing pattern is effective in calming the mind and the entire body.
How Box Breathing Benefits You?
Now that you know how to perform it, let’s take a look at some of the most important box breathing benefits.
Reduces Stress and Anxiety
According to a study, box breathing, a type of deep breathing, can help reduce stress, depression, and anxiety. When you pay attention to your breath and try to breathe slowly and deeply, you stimulate the parasympathetic nervous system, which is responsible for the ‘rest and digest’ function. This assists in lowering the rate of heartbeat and tension so that you can be calm during stressful situations.
Improves Focus and Concentration
The box breathing technique helps to improve concentration. This is because when you regulate your breath, the oxygen supply to the brain is enhanced, and this makes you feel more alert and focused. It is very useful when you are preparing for an important task or when you want to clear your mind.
Promotes Emotional Stability
Another important benefit of box breathing is that it is effective in managing emotions. In difficult situations, emotions can quickly dominate the process. Box breathing exercise helps you to learn how to remain calm and collected at all times. The act of concentrating on the breath gives you time to think before you act on feelings.
Enhances Physical Performance
Box breathing is a technique that athletes and people who exercise regularly apply to improve their performance. Proper breathing ensures that the body utilises oxygen in the most efficient manner possible, hence increasing endurance and stamina. It is possible to synchronise the body and the mind by practising box breathing exercise during workouts or any other time when stress levels are high.
Helps with Sleep Issues
Struggling to fall asleep? Box or square breathing can be used to slow down the mind and eliminate feelings of restlessness. This breathing technique is useful before going to bed as it calms the body and makes it ready for sleep by reducing the rate of heartbeat.
When to Use Box Breathing?
The beauty of square breathing is that it can be done anywhere. Here are some instances when it’s most beneficial:
During Stressful Situations
If you are stressed, try this relaxation technique the next time you feel stressed out. It can help to reduce anxiety and enable you to focus your mind.
Before Important Events
Before a presentation, an interview, or a sports event, you can apply the box breathing technique to decrease anxiety and increase attention.
At Night Before Bed
If you have difficulty sleeping, you should practise box breathing as it helps in calming the mind and the body.
Conclusion
The box breathing technique is a very effective and easy to apply technique that can be used to control stress, anxiety and even performance. From stress relief and enhanced concentration to mood regulation, this breathing exercise has numerous advantages. It is a very simple technique and can be performed at any time of the day and at any place. Try to use this yogic deep breathing in your daily practice to feel the positive impact of this technique.
