Box Breathing is a technique that can be used to calm our minds, release emotional tension, and bring us to the present. It’s a way of using our breath in order to achieve physiological changes in the body. This technique has been used for centuries by many different cultures, but it’s only recently that science has started to understand why this technique works so well!
It is a simple practice where you take deep breaths from your diaphragm while holding for five seconds and exhaling for ten seconds. You should do three cycles or about thirty breaths per session. This process can be done anywhere because it doesn’t require any equipment or preparation time! All you need are lungs and the willingness to try something new today!
We understand that we are all so busy in our lives, we are stressed, fatigued and may be upset with certain things in life. But let’s be honest, Sometimes It is okay to feel this way. It doesn’t make you a bad person. But having these feelings don’t always help by giving more stress, the best thing is to try to relax our body and mind. And this can be done in an easy way which is “Box Breathing”!
It has been around for centuries, but only recently are scientists starting to realize how complicated it actually is. It involves regulating your inhalations and exhalations in order to calm your heart rate and bring you back down after a panic attack or if you are feeling overwhelmed.
Now that we have defined exactly what this technique is, let’s talk about why it’s so beneficial for people who feel stressed out all the time. Did you know that when we are experiencing fear or anxiety, we take much shorter and shallower breaths than we usually do? When we take these short and shallow breaths, the oxygen levels in our body drop as carbon dioxide is released into our respiratory system. What’s interesting about this is that when the oxygen level of your blood drops, it triggers a fear response in your brain!
Box Breathing was first used as a meditation technique by Buddhists. It originated as a form of Pranayama breathing in ancient yoga, and it’s still practiced today in many different cultures throughout the world. This type of breathing is said to bring the body into balance and calm the mind.
Enhancing this practice with meditation can lead to much deeper benefits than just relaxation and stress relief! Since it brings oxygen-rich blood to the brain and organs, it may improve mental clarity, memory recall, and cognitive function! Science says that this technique can be used as a potential treatment for Alzheimer’s disease! And it has also been found that practicing deep diaphragmatic breathing like this on a regular basis results in decreased anxiety levels which can lead to real changes in the body and mind!
So now that we know what it’s all about, let’s learn how to do this deceptively simple breathing technique! First, find a quiet space where you can sit or stand comfortably with your back straight. Then, either close your eyes or focus on a single spot in front of you at eye level with your gaze soft and chin slightly tucked. Next, breathe slowly through your nose with your mouth closed (if possible). Make sure that as you inhale and exhale through the nose, you make an effort to slow down and deepen each breath! Lastly, draw attention to the movement of each inhalation and exhalation as they pass by one another evenly without pause. Repeat this process for 5-15 minutes to start, and build up from there!
“So why do we practice this again?” Well! We are glad you asked! We can use Box Breathing in stressful situations when we want to calm down and manage our anxiety. This is also a great method for cultivating mindfulness and presence of mind throughout the day. It’s even been used by people who suffer from disorders like autism and ADHD, so it may be beneficial for anyone looking to alleviate some of their sensory issues or mental struggles!
All that being said, that’s just the beginning. What makes this technique so special is its ability to connect us with our bodies through conscious breathing techniques. Almost everyone has experienced feelings of disconnection at one point or another in their lives, especially when they are in stressful or uncertain situations. Learning to recognize these feelings of separation, and practicing this technique daily with meditation can help us stay grounded whenever we need it most!
Box Breathing is a technique that can be used to calm our minds, release emotional tension, and bring us to the present. It’s a way of using our breath in order to achieve physiological changes in the body. This technique has been used for centuries by many different cultures. Meditation can deepen your benefits even further! Give it a try today and start your breathing exercise which is extremely therapeutic. Good Luck!