Box or square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration, reduce stress and improve mood.
How to do Box Breathing
1. Breathe in counting to 4 slowly. Feel the air enter your lungs.
2. Hold your breath for 4 secs.
3. Slowly exhale through your mouth for 4 seconds.
4. Repeat steps 1 to 3 until you feel re-centered.
> can lower blood pressure and provide an almost immediate sense of calm.
> the slow holding of breath allows CO2 to build up in the blood.
> an increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system.
> this produces a calm and relaxed feeling in the mind and body.
> can also help treat insomnia and improve digestion by allowing you to calm your nervous system (change from fight or flight to rest and digest).
> can even be efficient at helping with pain management.
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