The Benefits of Box Breathing

Box breathing is a really easy but powerful relaxation technique that helps return breathing to its normal rhythm.

Also known as square breathing or “resetting your breath”, box breathing is very simple, quick to learn, and can be highly effective for people suffering with anxiety or in stressful situations (where the body is in ‘fight or flight’ mode to help the person escape or avoid a threatening situation. Among other things, the body releases hormones to make the heart beat faster, breathing to quicken, and to boost blood sugar levels).

The ability to consciously regulate breath allows the body to leave a state of stress and enter into a state of calm. It can also clear the mind, relax the body, and improve focus.

Here are the 4 simple steps required to master box breathing:

1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.

2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.

3. Begin to slowly exhale for 4 seconds.

4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

4 Potential Health Benefits:

1. Reduce physical stress symptoms in the body - Deep breathing techniques have been shown to significantly reduce the production of stress hormones, such as cortisol

2. Positively impact emotion & mental wellbeing - Using breathing techniques can greatly reduce anxiety, depression and stress

3. Increase mental clarity, energy & focus. It may also support the ability to manage impulses e.g. those associated with smoking or other addictive behaviours

4. Improve future reactions to stress - It has further been asserted that “relaxation response” practices, such as meditation, deep breathing, and yoga can even alter how the body reacts to stress by changing how certain genes are switched on. One study found that such practices boosted the activation of genes associated with energy and insulin, and reduced the activation of genes linked to inflammation and stress

Top tips:

* Try to find a quiet space. It can be done anywhere, but it is easier if there are few distractions

* With all deep breathing techniques, placing one hand on your chest and another on your lower stomach may help. When breathing in, try to feel the air entering

* Focus on feeling an expansion in your stomach, without forcing the muscles to push out - Try to relax your muscles instead of engaging them

I recommend incorporating the technique into your daily routine, or alongside other mindfulness exercises. All it takes is 5mins upon waking or after coming home from work. Plus, it can be added to any meditation practice – doing the box breathing first can help induce a deeper mental state for meditation.