Box breathing is a simple four-step relaxation technique that uses equal counts of inhaling, exhaling, and holding to lower stress and calm your nervous system.
How to do Box Breathing?
Ensure that you are sitting straight, but relaxed, both feet are on the floor. Or you can lay down, whatever is more comfortable for you. Ensure that you are breathing with your stomach area. You could put your hand on your stomach, as you breath in through your nose, you need to feel how your stomach expands, and as you breath out through your mouth, your stomach goes/moves back/towards your spine. On each breath, in your mind you count to four. Repeat this exercise for a few times, or until you feel calmer.
Inhale: Breathe in slowly through your nose to a count of four
Hold: Hold the air in your lungs for a count of four.
Exhale: Breathe out slowly throught your mouth for a count of four.
Hold: Wait with empty lungs for a count of four before you start again.
Benefits of breathing exercise:
- Lowers stress and anxiety
- Helps improve focus and clarity
- Regulates your heart rate and blood pressure
- Calms the body quickly before stressful events