Box Breathing
1 min
Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It’s also called four-square breathing.
This technique can be beneficial to anyone, especially those who want to meditate or reduce stress. It’s used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses.
Benefits of Box Breathing
Box breathing can be useful in many situations such as:
It can help you cope with panic and stress when feeling overwhelmed.
Helps you to sleep when you are having insomnia.
Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
Helps you refocus when you are having a busy or stressful day.
Eases panic and worry.
Getting Started With Box Breathing
When doing box breathing, it’s good to:
Sit in a chair, stand, or lie down on your back with one hand on your chest and one hand on your stomach. When you sit on a chair, ensure that your back is supported and your feet are firmly on the floor.
Breath as you would normally for a minute.
Observe the rise and fall of your chest and stomach.
If you notice that your chest is rising but your stomach is not, you are shallow breathing. If your stomach is rising, you are deep breathing activating full relaxation in your body.
Be aware of your breath to ensure that you are taking deep breaths, allowing your stomach to rise.
If you are lying down or seated on a chair, you will feel your back pressed against the surface when you take a deep breath.
If this is your first time practicing box breathing, push your stomach out while focusing on smooth, deep breaths.
Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered. Repeat this exercise as many times as you can. 30 seconds of deep breathing will help you feel more relaxed and in control.