Box Breathing - A Walkthrough

Introduction

‘Just breathe’ is a common advice people pour out in hard situations. It is a simple yet powerful method to relax oneself. Though easier said than done, it is very efficient in managing negative emotions and regaining ourselves. Box breathing is a method of focusing a person’s breath and gradually getting back to calmness.

What Is Box Breathing?

Box breathing seeks to restore breathing to its regular pattern after a stressful encounter. It is a potent but easy relaxing method. It might facilitate mental clarity, physical relaxation, and improved attention. It is also known as ‘sama vritti pranayama’, originating from the yogic practice, pranayama. It is a method of focusing on breath.

The four sides of a box are represented by slowly counting from four up to four times while breathing. The breathing pattern includes four counts of breathing in, four counts of holding the inhaled air, four counts of exhaling, and four counts of holding after exhaling.

What Are the Other Names of Box Breathing?

Box breathing is also known as:

• 4x4 breathing.

• 4-4-4-4 breathing.

• Equal breathing.

• Four square breathing.

• Square breathing.

• Resetting the breath.

What Are the Benefits of Box Breathing?

Box breathing is simple and easy to practice. It is highly effective in stressful situations and has a potent effect on the body’s physiology. The benefits of box breathing include:

• Lowers Stress: This is the biggest benefit of box breathing, especially in stressful situations. According to studies, controlling a person’s breath can reduce the stress hormone cortisol levels and possibly even assist in lowering the body’s blood pressure levels.

• Activates Parasympathetic Nervous System: The sympathetic nervous system activates during stressful situations. The sympathetic nervous system becomes activated when the body is in stressful situations to fight or fight in response to the circumstance. It increases the heart rate and blood supply to the various parts of the body. By engaging the body's parasympathetic nervous system, which regulates relaxation and digestion, box breathing can assist in escaping that state. When in stressful situations, the breathing becomes shallow, which increases anxiety levels. During box breathing, the breathing rate increases, thereby increasing the oxygen levels in the body and reducing stress.

• Calms the Mind: Box breathing can be practiced even when one is not under stressful situations. It gives a chance to become more attentive to one’s breath, which is a useful technique even during peaceful moments. It helps slow down the breathing, giving an effect resembling meditation. It helps to calm the mind and helps to be in the present moment.

• Positively Affects Emotions and Mental Well-being: Studies show that box breathing and any breathing techniques help to positively regulate the body in stressful situations. It is known to reduce stress, anxiety, and depression.

• Increases Mental Stability and Focus: Research shows that breathing techniques like box breathing help improve focus and concentration and bring about a positive outlook. It also helps to control impulses, including those related to addictive habits like smoking or alcohol.

• Improves Future Reactions to Stress: Studies show that box breathing helps one to change the reactions to stress in the future, too. Researchers hypothesized that relaxation response techniques, like yoga, deep breathing, and meditation, can change how particular genes are activated during stressful situations, affecting how the body responds to stress. Genes have different functions in the body. According to the study, a relaxation response practice increased the activation of genes related to energy and insulin while decreasing the activation of genes related to inflammation and stress.

How to Do Box Breathing?

Box breathing is a simple breathing technique, which requires no additional skills to learn. Breathing at one’s own pace is very important. It should not be very slow or very fast. It should be within one’s comfort level and breathing without any strain.

1. Breathe out slowly, releasing air from the lungs.

2. Inhale slowly and count up to four, conscious of how the air fills the lungs and stomach.

3. The breath should be held to a count of four.

4. Breathe out slowly for a count of four.

5. Hold your breath again for a count of four.

This process can be repeated about three to four times. It is a very simple, accessible, yet powerful breathing technique. Simplicity is the greatest strength of the technique. Other breathing techniques might require skill and efficiency, but simply, even a common man can do it. Experts recommend practicing box breathing three to four times a day, regardless of how one feels. It could be the first thing to be done in the morning or the last thing to be done after a stressful day.

What Are Other Breathing Techniques?

Breathing techniques are generally classified into diaphragmatic breathing or deep breathing. Box breathing technique is a simple breathing technique, and hence a great way to start and explore the benefits of various breathing techniques. Other breathing techniques commonly used to increase alertness, calm the mind, and spread positivity include:

• Pranayama: It is an ancient yogic breathing technique supposed to have originated in India. It controls breath in different types and lengths. It gained prominence in the Western world due to its benefits.

• Meditation: It is controlling breathing while focusing the mind on something, for example, concentrating on breathing while chanting some mantras.

• Alternate nostril breathing: It helps to bring a better balance to the nervous system and alter the reactions to a negative situation. In this technique, inhalation is done through one nostril, while air is exhaled through the other.

• Shaolin Dan Tian breathing: It is a breathing technique to improve blood circulation. It has two subtypes: the active form and the passive form.

Conclusion

Box breathing is a simple breathing technique that has a high impact. It is very simple to practice, and it can be practiced by anyone without any skills. It helps in relieving stress and anxiety. It activates the parasympathetic nervous system, thereby calming the body.