Benefits of Box Breathing
By Keith Donnelly - October 19, 2022

During increased alertness, paying attention to your breath can be a very effective technique for lowering stress, soothing anxiety, and developing mindfulness. One easy breathing method known as box breathing is becoming increasingly popular as people learn how simple it is and how useful it can be in daily life. There are many breathing exercises to keep in your toolbox when you need them. Deliberately slowing down your breathing has long-standing Ayurvedic origins, even though it might feel novel to you. Since ancient times, box breathing has been utilized in yoga and meditation to reduce stress, activate the rest-and-digest state, and maintain awareness of the present moment.

Box breathing has other names, including four-square breathing and square breathing. Even Navy SEALs utilize it to stay calm and laser-focused in moments of extreme strain and stress. However, to incorporate breathwork techniques like box breathing into your daily practice, you don’t have to be a yoga teacher, Zen master, or SEAL. One of the ways your body responds to stress or tension is for your breathing to become shallower and faster. Breathing more slowly can assist you in managing hyperventilation. It corrects those rapid, shallow breaths brought on by stress and worry and restores the regularity of your breathing. The mind-calming benefits of box breathing are significant. In times of stress and anxiety, the mind can get cluttered, and the heart can beat quickly. It may seem impossible to quiet your mind when it doesn’t stop racing.

Box breathing is a mindfulness-based breathing practice that pushes you to focus on something other than distressing, overpowering, or annoying thoughts. The more frequently you practice something like box breathing, the better your brain will get at diverting attention away from negative mental chatter, which is one of the best long-term side benefits. This breathwork technique is pleasant and calming, and straightforward to begin with. You only need your mind and your breath, no additional tools or even a quiet location. Try it out when you’re feeling stressed or regularly to promote relaxation. Become rooted, sit or stand tall, and let your shoulders drop. As you count to four, inhale slowly and deeply, holding your breath for all four counts. As air fills your gut, feel it grow. Exhale slowly through your mouth, allowing the breath to last for all four counts of the count. Repeat as often as possible.