Did you attend the class recently that had box breathing incorporated as a cool down? It is one of many breathing exercises out there that can be used to help increase mindfulness in our lives. Box breathing is also great for reducing stress both mentally and physically.
If you missed the class now is your chance to try box breathing. This technique also called square breathing is performed by taking slow and controlled deep breathes for a set amount of time. This simple practice is great to use when you are feeling stressed. The rhythmic breathing will definitely calm you down. It can also increase performance and concentration.
To perform box breathing:
- Inhale through your nose for a count of 4 seconds
- Hold in your breath for 4 seconds
- Exhale through your mouth for 4 seconds
- Then hold your exhale for 4 seconds
- Do that four times
Box breathing works through slowing the rate of your breath, this in turn calms the nerves and helps to regulate the autonomic nervous system. You are pretty much telling your brain through a controlled breathing pattern “hey, don’t panic, everything is ok”. This will calm the whole body down and relieve stress.
So whether you use it to relieve stress or help to cool down after a workout I recommend you try using this breathing practice as a tool in your everyday life.