Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever.
It can also calm and regulate the autonomic nervous system.
Benefits of box breathing
Apart from the benefits, mentioned above, box breathing has more benefits.
The slow holding of breath allows CO2 to build up in the blood.
An increased blood CO2 enhances the cardio-inhibitory response of the valgus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.
So whenever you’re feeling anxious, distracted, or in need of a destressing, give box breathing a try.
How to practice box breathing, step by step?
- Make sure you are seated upright in a comfortable chair with your feet flat on the floor
- Try to be in a stress-free, quiet environment where you can focus on your breathing.
- Keep your hands relaxed in your laps with your palms facing up, focus on your posture as this will help you take deep breaths.