Breathing is an innate process that keeps us alive, but did you know that it can also be harnessed as a powerful tool for anxiety and stress reduction? One breathing technique that has gained significant popularity due to its super prowess is box breathing.
Origin and Science
Box breathing, also referred to as square breathing, is an ancient technique rooted in various contemplative practices and meditation traditions. Although its precise origins are challenging to trace, it has been employed for centuries across different cultures to enhance mental clarity and improve overall well-being.
The fundamental principle of box breathing involves consciously manipulating the breath in a consistent pattern. It entails inhaling for a specific count, holding the breath for the same count, exhaling for that count again, and holding the breath out for an identical duration. This four-part cycle gives rise to the term “box breathing” due to its square-like shape when graphically represented.
The underlying science behind box breathing lies in its ability to activate the parasympathetic nervous system, responsible for the body’s “rest and digest” response. By deliberately slowing down the breath and extending the exhale phase, box breathing triggers a relaxation response, counteracting the effects of the sympathetic nervous system’s “fight or flight” stress response. This technique aids in reducing anxiety, increasing focus, and promoting a sense of calm.
Famous Practitioners
Box breathing has gained popularity among many individuals, including notable figures from various fields. Some famous practitioners who have incorporated box breathing into their routines include:
- Navy SEALs: Navy SEALs are renowned for their exceptional physical and mental endurance. Box breathing is one of the techniques they use to remain calm and focused in high-stress situations.
- Tony Robbins:The world-renowned motivational speaker and life coach Tony Robbins incorporates box breathing as part of his morning routine to enhance mental clarity and focus.
- Laird Hamilton: The legendary big-wave surfer Laird Hamilton utilizes box breathing to manage stress, boost performance, and improve his overall well-being.
Why Navy SEALs Use Box Breathing
Navy SEALs undergo rigorous training and operate in high-pressure environments where split-second decision-making is crucial. Box breathing plays a vital role in their training as it helps them stay calm and composed during high-stress situations. By utilizing this technique, Navy SEALs can regulate their physiological responses, maintain mental clarity, and make optimal decisions when it matters most.
How to Practice Box Breathing
Here is a step-by-step guide to practicing box breathing or you can practice it with us via this BreathWorkk session >
- Find a quiet and comfortable space where you can sit or lie down.
- Close your eyes and take a moment to relax your body and mind.
- Inhale slowly through your nose to a count of four.
- Hold your breath for the same count of four.
- Exhale slowly and fully through your mouth for four counts.
- Hold your breath again for four counts.
- Repeat the cycle for several minutes, aiming for a relaxed and controlled breathing rhythm.
While a count of 4 is the recommended count, you can increase it to 6 to slow down even further and create deeper stillness.
If you would like a guided 10-minute meditation for sleep along with a short box breathing session then definitely click on this Breathworkk.com video which was held live via Zoom.
Please do share this video and article with anyone who is struggling with anxiety. No one should suffer when there are so many tools available!