Respiration is unique compared to your other automatic bodily functions because you can choose to control it. Intentional breath control techniques, such as box breathing, can help you engage your mind and body purposefully. This can sometimes produce positive benefits, such as an immediate sense of calm, pain management, or improved sleep. 

How to practice box breathing

Box breathing is a unique term for a calming breathing pattern. People may use this technique for a few reasons, including anxiety management, stress relief, concentration, and meditation. It's a simple way to connect to your body at different moments. 

Box breathing step by step

1. Exhale. In this step, you'll release your breath, focusing on emptying your lungs to begin the cycle.
2. Inhale. Breathe in slowly for a count of four, filling your lungs through your diaphragm. You should feel your abdomen expand.  
3. Hold still. After inhaling, hold your breath for four more counts. Some people may mentally repeat an intention for every inhale and exhale, but you can concentrate solely on breathing if that feels better for you.
4. Exhale. Exhale for another count of four, emptying your lungs and stomach.  
5. Hold your breath. Don't exhale right away. Instead, remain still for a slow count of four before you take another breath. Initially, it could feel slightly unnatural, but you may gradually adjust as you repeat the cycle. Experience the feeling of the air.
6. Repeat. Continue this breathing cycle until you feel re-centered, then return to a normal rhythm.

Practice with Open

Box Breath w/ Mel M (9min)

Practice a balanced breath technique to stabilize your mental chatter and get you ready for anything. Notice the shift after just a few rounds.

Walking Box Breath w/ Ally M (5min)

Hit the outdoors with a walking box breath practice. Develop endurance and cultivate mental focus as you pair breath counting with your walking stride.

Rewired w/ Olivia O (11min)

In this practice, you'll combine box breathing with sound meditation to build focus and enhance neuroplasticity.

Space in Between w/ Lihi B (12min)

Work with box breath and a noting technique to step back and observe your thoughts without getting caught up in them.

What are the benefits of box breathing? 

Regulating the autonomic nervous system

Your autonomic nervous system consists of two primary parts: the sympathetic and parasympathetic divisions. In stressful moments, your sympathetic nervous system activates to keep you safe. In these instances, also known as "fight or flight," you might feel an increased heart rate, clammy palms, shortness of breath, and dizziness, among other possible sensations.

When you practice box breathing, you help your body distance itself from the effects of the sympathetic nervous system and begin activating the parasympathetic nervous system. Box breathing sends a signal to your parasympathetic nervous system, helping your body transition from a high-alert state to a more relaxed one. 

Stress reduction 

Chronic stress can lead to high blood pressure, insomnia, depression, and a host of other issues. Box breathing can help your nervous system recognize that you are no longer in a high-stress situation. By incorporating breathwork, you can unwind and reset your nervous system to a state of stress-free stability and calm.

Stronger mind-body connection

Many people also enjoy box breathing practice because it makes them feel connected to their bodies. If you feel distant or disconnected from the present, box breathing can help strengthen the union of your mind and body.

Conclusion

While box breathing can help calm your body and mind, numerous variations of breathwork practices exist to explore.

The benefits will only grow as you become comfortable and consistent with your breathwork practice. Let these guided breathwork sessions help you connect with the present as you travel to a mindful future.

Noticing your body's typical breathing pattern in different contexts can help you increase awareness. By paying attention to your breath and practicing box breathing, you can begin to regulate your nervous system and strengthen the connection between your body and mind. 

When you're searching for a place to help make these practices more natural, Open is ready for you to join our meditation, movement, and breathwork experiences. Start your free trial today.