Description
Box Breathing, also known as Square Breathing, is a simple yet powerful relaxation technique that aims to return breathing to its regular rhythm. This method involves breathing in equal parts – inhaling, holding, exhaling, and holding again, each for the same count. It’s a common practice in yoga and is used by athletes, police officers, and military personnel, including Navy SEALs, for stress management.
Benefits
- Reduces Stress: Helps in calming the nervous system, reducing stress and anxiety.
- Improves Focus: Clears the mind, enhances concentration and performance under pressure.
- Increases Mindfulness: Promotes a heightened state of mindfulness and presence.
- Enhances Lung Function: Can improve lung capacity and efficiency over time.
- Regulates the Autonomic Nervous System: Balances the fight-or-flight response with the rest-and-digest system.
Steps
- Find a Comfortable Seat: Sit in a comfortable position with your back straight.
- Close Your Eyes: Gently close your eyes to minimize distractions.
- Inhale for Four Counts: Slowly inhale through your nose, counting to four quietly in your head, filling your lungs completely.
- Hold for Four Counts: Hold your breath for another count of four.
- Exhale for Four Counts: Exhale through your mouth for a count of four, expelling all the air from your lungs.
- Hold Again for Four Counts: Hold your breath out for four counts.
- Repeat: Continue this pattern for several minutes – inhale, hold, exhale, hold, each for a count of four.
Research
- An overview of Controlled Breathing Practices on Respiratory and Cardiovascular Function from the National Library of Medicine (Link to Study)
- Research on The Physiological Effects of Slow Breathing in the Healthy Human from Breathe, the clinical educational publication from the European Respiratory Society (Link to Study)
Important Reminder
While box breathing is generally safe for most individuals, it’s important to practice it in a safe environment. If you have any respiratory conditions, cardiovascular problems, or other health issues, please consult with a healthcare professional before attempting this exercise.
The wellness exercises and content provided on this website are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare professional before beginning any new exercise regimen, and never engage in these practices in environments where loss of consciousness could lead to injury. Tactical Pause is not liable for any harm or injury resulting from the use of information provided herein.