Respiration is unique compared to your other automatic bodily functions because you can choose to control it. Intentional breath control with techniques such as box breathing can help you engage your mind and body purposefully. This can sometimes produce positive benefits like 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 for a slow four-count, 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.

What Are the Benefits of Box Breathing? 

Regulating The Autonomic Nervous System 

Your autonomic nervous system consists of two parts: sympathetic and parasympathetic. In stressful moments, your sympathetic nervous system kicks into gear 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 system that helps your body come down from a high-alert place and feel more relaxed. 

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 not in a high-stress situation anymore. By implementing breathwork, you may be able to unwind and reset your nervous system to a place 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 comfort your body and mind, many variations of breathwork practice 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 implementing box breathing, you can start regulating your nervous system and strengthening 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.  

Breathwork Safety:

Never practice in water, at heights, or while operating a vehicle. If you have chronic or acute health issues, please consult a doctor before practicing fast, active breaths or breath holds. Remember, you are safe and in control of your own experience. 

Sources:

The Science of Breathing | University of New Mexico

Relaxation techniques: Breath control helps quell errant stress response | Harvard Health

Breathwork 101: What it is & Why You Should Try It | RISE Peer Educator Blog | RISE | TTU