Box breathing, also known as square breathing or four-square breathing, is a simple breathing technique that can be effective in reducing stress and anxiety. It's a mindfulness practice that helps regulate your breathing pattern, which, in turn, can positively impact your nervous system and overall sense of calm. Here's how it works:
Find a quiet and comfortable place to sit or lie down. Close your eyes if you feel comfortable doing so.
Start by exhaling completely through your mouth, getting rid of any residual air in your lungs.
Inhale slowly and deeply through your nose for a count of four. Feel your diaphragm expand as you breathe in.
Hold your breath for a count of four.
Exhale slowly and completely through your mouth for a count of four. Try to make your exhalation as long and gentle as possible.
Pause and hold your breath again for a count of four.
Repeat this process for several rounds, ideally around four to six times or until you start to feel more relaxed and centered.
The benefits of box breathing are linked to its ability to activate the body's parasympathetic nervous system, often called the "rest and digest" system. This activation counteracts the "fight or flight" response associated with stress and anxiety, leading to reduced heart rate, blood pressure, and muscle tension.
Box breathing can be done discreetly almost anywhere and at any time, making it a handy tool for managing stress and anxiety in various situations. It's particularly helpful during moments of heightened stress, before important events, or as part of a daily mindfulness practice.
Keep in mind that while box breathing can be effective for many individuals, it might not work for everyone or may not be sufficient for severe anxiety or panic disorders. For those with ongoing or intense anxiety concerns, it's important to consult a mental health professional for personalized support and guidance.