What is Box breathing?

Box breathing, also known as square breathing or four-square breathing, is a simple yet powerful relaxation technique often used to manage stress, anxiety, and promote focus. It involves a rhythmic pattern of inhaling, holding the breath, exhaling, and pausing, forming a “box” shape. This technique is commonly used in practices like yoga, meditation, and mindfulness training.

How to Practice Box Breathing
  1. Inhale (4 seconds):
    • Begin by inhaling slowly and deeply through your nose. Count to four as you fill your lungs with air. Focus on the sensation of the breath entering your body.
  2. Hold (4 seconds):
    • Once you’ve completed the inhalation, pause and hold your breath for a count of four. During this pause, try to maintain a sense of calmness and stillness.
  3. Exhale (4 seconds):
    • Release your breath slowly and completely through your mouth for a count of four. Focus on the sensation of the breath leaving your body. Ensure that the exhalation is gentle and controlled.
  4. Pause (4 seconds):
    • After exhaling, pause and hold your breath for another count of four before beginning the next cycle. This moment of stillness is an integral part of the technique.
  5. Repeat:
    • Continue the cycle by inhaling, holding, exhaling, and pausing for four seconds each. Repeat the process for several minutes, gradually adjusting the timing as needed.

Box breathing is effective in promoting relaxation and reducing stress because it encourages controlled and mindful breathing. This intentional focus on breath and the rhythmic pattern can help calm the nervous system, regulate emotions, and improve mental clarity. It can be practised almost anywhere and at any time, making it a convenient tool for managing moments of tension or anxiety.

If you have any specific questions, need more information, or want to explore additional grounding techniques, feel free to reach out.

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