Benefits of box breathing and how to do it?

Benefits of box breathing and how to do it: Box breathing is a breathing technique that involves taking slow, deep breaths. This four-step exercise can have several mental health benefits. If you have ever taken a long, deep breath at the end of a stressful day, you presumably know the calming effect it can have. Research shows the practice of steady, deep breathing presents several positive effects on our body and mind. One such deep-breathing exercise is box breathing. So, without any delay let us talk about box breathing.

What is box breathing:

Box breathing is a deep-breathing exercise that helps in relaxing. Deep breathing is also known as “diaphragmatic breathing,” “abdominal breathing,” or “belly breathing.” This exercise is called “box breathing” because it uses the image of a box, which has four sides, to help you stride your breathing in four steps. It is also comprehended as “square breathing,” “four-square breathing,” or “4×4 breathing.” Using visualization, you can practice the box. You do not have to be in a calm environment to make use of its benefits.

Benefits of box breathing

When you are stressed, your body prepares as if it’s facing danger. Your heart rate and blood pressure boost, your muscles become tensed, and your breathing becomes shallow. Some people may feel short of breath, which can make them feel even more nervous. Box breathing helps deviate the stress response by getting on the relaxation response. As your breathing becomes deeper, your heartbeat slows down, muscles get relaxed, and your blood pressure drops or stabilizes. Other benefits are:
help in reducing negative emotions
enhancing attention and mental performance
normalize blood pressure
improve symptoms of depression

Also Read: Benefits of bedtime meditation.

How to practice box breathing:

Box breathing involves four simple steps. As you exercise, the idea is to visualize a box with four equal sides. You can do this with your eyes closed or with soft music. With each step, imagine you are following one side of the box. Start at the top corner, and work your way around the box until you return to the starting point.
At the top side of the box, breathe in slowly through your nose for a count of four.
As you follow down one side of the box, hold your breath for a count of four.
Tracking the bottom side, breathe out slowly for a count of four, removing all the air from your lungs.
While going up the other side of the box, maintain your breath for a count of four.
If 4 seconds feel too long or too short, you can adjust your count for each step. Repeat this sequence three to four times.
Other breathing techniques
Several other deep-breathing techniques can help when you are feeling worried, crushed, or nervous. You can practice the following technique while sitting, lying down, or even standing in a relaxed position.

Mindful breathing

In mindful breathing, simply focus your attention on your breath. Much like monitoring your thoughts in mindfulness meditation, the idea is to be attentive to your breath without trying to change it. If your mind wanders, note it down and try to shift your attention back to your breath. It may also help to concentrate on the rise and fall of your chest.