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Box breathing methods can help you relax stress and lessen anxiety
According to research, the box breathing technique, also known as “square breathing,” is a specialized relaxation technique that can significantly improve your general health and happiness by lowering your stress levels. There is no better moment to begin this practise given that an estimated 74 percent of British adults report feeling overwhelmed by stress in the last few months.
How does box breathing work then? In this manual, we’ll describe how the technique functions, the advantages it has for the health of your brain, and how you can start using it right away.
What does box breathing entail?
The box breathing technique is a quick relaxation practice that might help you breathe more slowly under pressure.
A new study in the Journal of Neurophysiology found that the pace and timing of your breath affect the activation of particular brain regions responsible for bodily awareness and emotional expression.
The box technique is “especially beneficial with relaxing” before, during, and after periods of high stress, according to studies, despite the fact that there are other variations on deep breathing techniques.
Where can you practice box breathing?
Deep breathing relaxation techniques can be practiced anywhere and at any time, such as in the car during a tense drive to work or at your desk after a difficult board meeting.
Lie down on the floor or in a chair and relax.Put your hands quietly on your lap and straighten your spine so you can breathe deeply. Play soothing music in the background if it helps you unwind.
Advantages of Box Breathing’s for Brain Health:
- A substantial drop in cortisol levels
- Enhanced emotional stability, mental agility, and general brain health
- Better physical and cognitive performance as well as fewer risks of mental health issues including depression and dementia
- Decreased tension and pain perception
The box breathing technique
Step 1: Exhale.
You must start with empty lungs if you wish to use the square breathing technique. Feel your stomach tighten as you slowly exhale the entire amount of air in your lungs.
Step 2: Inhale for four counts.
Take four calm, deep breaths through your nose. Concentrate your mind and attention on this incoming breath. As you breathe in all this new oxygen, feel your lungs get larger, your chest elevate, and your abdomen stretch out.
Step 3: Pause breathing after four counts.
Hold the air for four seconds in your fully-inflated lungs.
When you’re under stress and want to breathe naturally and rapidly, it could be challenging. Box breathing aims to intentionally slow down your breathing, which helps to control how sensitively your nervous system reacts to the stressful circumstances you’re going through right now.
Step 4: Exhale for four counts.
Over the period of four seconds, slowly and evenly let the breath out of your lungs. As you exhale, pay attention to how your body and lungs feel.
Step 5: Pause breathing for four counts.
Hold your breath for four seconds until your lungs are empty. Repeat these four steps multiple times to help you become more at ease and comfortable.
