Feeling overwhelmed? Try this deep-breathing technique for an instant reset.
In today’s fast-paced world. Stress can easily creep in unnoticed. Demanding jobs, family and financial responsibilities and the constant need to be busy and productive have become so normal – and with it, levels of unprecedented stress and anxiety. Box breathing (also known as square breathing) is a deep-breathing technique that’s simple yet effective to calm the body and mind, for those times when we need a reset.
What is box breathing?
This method involves inhaling, holding, exhaling and holding the breath for 4 counts, mimicking the four sides of a box. It’s so effective that it’s used by athletes and taught by therapists, and it’s super effective in high-stress environments. Box breathing can be done anywhere and is super easy to learn.
How to practise it
- Sit comfortably in a chair
- Inhale through the nose for 4 counts
- Hold the breath for 4 counts
- Exhale slowly through the mouth for 4 counts
- Hold for 4 counts
- Repeat the cycle for a few minutes – focus on rhythm and sensation of the breath
Tip: Close your eyes and pair the exercise with soothing music if you wish
Why it works
When you’re super stressed, your body is in a fight-or-flight state. Box breathing activates the parasympathetic nervous system, which controls the body’s ability to relax, sometimes described as the rest-and-digest state. Therefore, the benefits of box breathing include stress reduction, better focus and sleep and lowering of blood pressure.
When to use it
It can be practised at any time, but it is especially helpful before highly stressful situations such as a big meeting, when you feel the onset of an anxiety attack, in the middle of a hectic day or even before sleep. It’s also a great way to incorporate into your daily routine.
Final thoughts
Stress is so ubiquitous in our daily lives, a by-product of the frenetic nature of modern living. To stay functional, you need every tool available to you in order to manage stress. Box breathing is one such tool to bring you back to your body and relieve anxiety in an instant.
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Feature Image: Freepik
