Discover how box breathing can be beneficial in times of stress
Stress is a natural response that occurs when the body perceives some kind of challenge or demand. During these situations, the body’s “fight or flight” response is activated. This leads to the release of adrenaline and cortisol hormones that help manage stress. However, you can also use breathing techniques that can help you manage stress. One of them is box breathing.
Box breathing is a powerful and simple relaxation technique that can help your breathing return to its normal rhythm after a stressful period. It requires inhaling, exhaling and holding your breath. It can help clear your mind, relax your body and improve your concentration.
How to do box breathing?
You can practice box breathing anywhere, anytime.
- Begin by sitting with your back supported by a chair and your feet on the floor.
- Then close your eyes and inhale while counting to four.
- Then, hold your breath as you dance to the number four. Try not to cover your mouth or nose.
- And then exhale slowly for 4 seconds.
- Wait 4 seconds and then repeat steps 2 through 4 at least three times.
You should repeat the three steps for 4 minutes or until you start to feel calm. Box breathing consists of four steps, which are as follows:
- Breathing
- holding breath
- exhaling
- holding breath.
Box breathing is also known as four-square breathing or breath reset. It is easy to do, quick to learn, and can be beneficial in stressful situations.
Benefits of box breathing
Here, take a look at some of the benefits of box breathing.
Reduces stress and anxiety
Box breathing helps activate the parasympathetic nervous system, which calms the body and reduces stress levels. Slow, rhythmic breathing helps you relax and manage anxiety more effectively.
Improves focus and concentration
By controlling your breathing and maintaining a steady rhythm, this breathing technique helps improve mindfulness and concentration. It allows the brain to focus better by reducing distractions and bringing awareness to the present moment.
Improves sleep quality
Practicing box breathing before bed can help reduce mental chatter and relax the body, making it easier to fall asleep and stay asleep. The calming effect of deep, rhythmic breathing helps reset the nervous system for restful sleep.
Reduces blood pressure
By slowing the heart rate and improving oxygen circulation, box breathing can help reduce blood pressure. This can be beneficial for people suffering from hypertension or related cardiovascular problems.
Greater mental clarity and emotional control
Regularly practicing box breathing can improve self-regulation and therefore help people better manage their emotions. When you pause before reacting, it helps you think clearly and make better decisions.
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