Box breathing, a breathing technique that you can try when you're under stress

Maybe breathing is only considered as a body activity that absolutely occurs and is carried out automatically without realizing it. However, not many people know that breathing is not just an activity to survive.

Breathing can also provide good benefits for your health. Not only normal breathing, special techniques are needed to do it. One of them is through technique box breathing.

What is that box breathing ?

Source: Mayo Clinic

Box breathing or what is also known by the name square breathing is a deep breath technique used in rhythmic breathing exercises.

This breathing technique consists of four steps, where each step is carried out for a count of four. Because of the four steps that this technique is called box or square considering they have four sides.

Box breathing often added in the middle of a meditation session. This technique can also be used when someone is feeling anxious or stressed to calm down.

Engineering benefits box breathing

Although there are not many studies that specifically discuss the benefits provided by the technique box breathing, This breathing technique belongs to a type of deep breathing exercise that has been known to help relieve stress.

Indeed, box breathing It is not intended to cure mental problems in the long term, but it can make a great routine for practicing stress management.

Rhythmic breathing techniques are one solution for calming the autonomic nervous system (ANS). This nervous system works by regulating body functions that are carried out automatically such as regulating body temperature and circulating blood.

Keep in mind, when someone is in a state of stress, the distress signal sent through the autonomic nerves to the adrenal glands will encourage the production of the hormone adrenaline.

As this hormone circulates throughout the body, there are several physical changes such as a faster heartbeat and increased blood pressure. The impact, too short of breath. Therefore, box breathing will help solve it.

Most of the time, humans breathe through chest breathing. However, this breathing limits the range of motion of the diaphragm and only affects so that oxygen-containing air does not reach the diaphragm.

By doing deep breathing techniques such as box breathing, You will maximize the exchange of oxygen which will also be useful for pushing carbon dioxide out of the body. This is what helps stabilize blood pressure.

Because of their lung-enhancing effect, patients with pulmonary diseases such as COPD or asthma may find it helpful to practice breathing techniques.

How to do it?

Ideally, technique box breathing done in a sitting position. You can do this while sitting on a chair or cross-legged on the floor. Also straighten your body to make it easier to take a breath.

When you are ready in your position, do the following steps.

1. Exhale slowly through your mouth, expelling the air in your lungs for a count of four.
2. Take slow, deep breaths through your nose for a count of four. Make sure the air in the lungs feels full and moves to the stomach.
3. Hold your breath for a count of four.
4. Exhale through the mouth exhale for the same four counts as the previous step.
5. Once done, you can repeat the steps from the beginning and do it as many times as needed.

In order to exercise box breathing running smoothly, choose a quiet place and away from the noise. Set an atmosphere that can increase your concentration by dimming the lights or lighting a candle.

Good luck trying this easy deep breath technique!