Box breathing, also known as square breathing, is a simple yet powerful breathing technique used to calm the mind and reduce stress. It involves a four-step cycle of inhaling, holding, exhaling, and holding again, each for a specific duration, visualizing a box as you do so.
How Box Breathing Works
The technique is structured around four equal phases, each often lasting four seconds:
- Inhale: Slowly inhale through your nose for four seconds.
- Hold: Hold your breath for four seconds.
- Exhale: Slowly exhale through your mouth for four seconds.
- Hold: Hold your breath for four seconds.
Visualisation
The video mentions visualizing a box as you practice this technique. As you perform each step, mentally picture going along the sides of the box. For example:
- Inhale: As you inhale, visualize traveling up one side of a box.
- Hold: Hold your breath, imagining moving across the top of the box.
- Exhale: As you exhale, picture traveling down the other side of the box.
- Hold: Hold your breath, imagining going across the bottom of the box.
Benefits of Box Breathing
- Reduces Stress: By focusing on your breath, box breathing can help calm your nervous system and reduce feelings of stress or anxiety.
- Improves Focus: This technique enhances concentration by bringing awareness to your breath.
- Promotes Relaxation: The slow, controlled breaths induce a state of relaxation, which can help with overall well-being.
Practical Insight
- Duration: The video mentions pausing for one to five seconds during holds; four seconds is a good place to begin. You can adjust the duration of each phase as needed.
- Frequency: You can practice this technique at any time, whenever you feel stressed or need to calm down. There is no limit to how many times you can perform this technique within a day.
In short, box breathing is a structured, accessible method for managing stress, improving focus, and fostering relaxation.
