In the midst of our increasingly demanding lives, stress and anxiety have become all too common. Sleepless nights, racing thoughts, and feelings of overwhelm can often feel like the norm.
But what if there was a simple, natural way to combat these issues and improve your overall wellbeing?
Enter box breathing.... Box breathing, also known as four-square breathing, is a technique used by everyone from Navy SEALs to yogis for its remarkable benefits. It's a form of deep, rhythmic breathing that can help to reduce stress, soothe anxiety, and improve sleep quality. And the best part? It's free, easy to learn, and can be done anywhere, anytime.
So, if you're searching for a straightforward, yet powerful way to enhance your health and wellbeing, box breathing could be the answer.
Let's dive into the science behind this technique and explore how you can incorporate it into your daily routine...
Box breathing works by activating your parasympathetic nervous system, often referred to as the "rest and digest" system. This system acts as a counterbalance to your body's stress response, helping to slow your heart rate, lower your blood pressure, and promote a sense of calm[1].
When you're stressed or anxious, your body is in a state of "fight or flight," with your sympathetic nervous system in control. This can lead to a rapid heart rate, high blood pressure, and feelings of tension and unease. By practicing box breathing, you can help to shift your body into a more relaxed state, reducing these stress-related symptoms[2].
Just 5 minutes of box breathing a day can reduce systolic blood pressure by up to 4.9 mmHg[12].
Not only can box breathing help to reduce stress and anxiety, but it can also improve your sleep. When you're stressed, your brain is on high alert, making it difficult to fall asleep and stay asleep.
By calming your nervous system, box breathing can help to prepare your body for sleep, making it easier to drift off and enjoy a more restful night's sleep[3].
Interestingly, box breathing may also be beneficial for pain management. Chronic pain and stress share many of the same physiological responses, including increased heart rate, high blood pressure, and muscle tension. By helping to reduce these responses, box breathing can potentially help to alleviate pain and improve quality of life for those living with chronic pain conditions[4].
Practicing box breathing is simple and requires no special equipment. Here's how to do it:
Sit in a comfortable position, where you won’t be disturbed
Close your eyes and take a moment to notice your breathing
Slowly inhale through your nose for a count of four (if you’re unable to breathe through your nose comfortably, then inhale through your mouth).
Hold your breath for a count of four.
Slowly exhale through your mouth
Hold your breath again for a count of four.
Repeat this cycle for a few minutes, or until you start to feel more relaxed.
As you practice box breathing, you may find that your mind wanders. This is normal. Simply gently bring your attention back to your breath. With regular practice, you will become better at focusing on your breath and calming your mind.
Remember, the key to box breathing is to keep your breaths slow, deep, and controlled. If you find it difficult to hold your breath for a full count of four, you can start with a shorter count and gradually work your way up[5].
You can also follow the video guide below:
In a world that often feels hectic and stressful, box breathing offers a simple and effective way to promote relaxation, improve sleep, and potentially even manage pain.
So why not take a moment to pause, take a deep breath, and give box breathing a try? You might just find that it's the stress-relief tool you've been looking for.
1. How often should I practice box breathing?
There is no strict rule, but practicing box breathing daily can help to maximise its benefits. You might find it particularly helpful to practice box breathing during times of stress or before bed to promote better sleep[7].
2. Can box breathing help with anxiety?
Yes, box breathing can help to reduce symptoms of anxiety by activating the parasympathetic nervous system and promoting a sense of calm[8].
3. Can I practice box breathing if I have a respiratory condition?
If you have a respiratory condition, such as asthma or COPD, you should consult with a healthcare provider before starting box breathing or any other breathing exercise[9].
4. What should I do if I feel dizzy while practicing box breathing?
If you feel dizzy while practicing box breathing, stop the exercise and return to your normal breathing pattern. This can happen if you're breathing too deeply or holding your breath for too long. Always listen to your body and adjust the exercise as needed[10].
5. Can box breathing help with sleep?
Yes, box breathing can help to prepare your body for sleep by promoting relaxation and reducing stress. You might find it helpful to practice box breathing before bed to improve your sleep quality[11].
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
References:
[1] Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.
[2] Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309.
[3] Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), 566-571.
[4] Zautra, A. J., Davis, M. C., Reich, J. W., Nicassio, P., Tennen, H., Finan, P., ... & Irwin, M. R. (2008). Comparison of cognitive behavioral and mindfulness meditation interventions on adaptation to rheumatoid arthritis for patients with and without history of recurrent depression. Journal of consulting and clinical psychology, 76(3), 408.
[5] Zeidan, F., Martucci, K. T., Kraft, R. A., Gordon, N. S., McHaffie, J. G., & Coghill, R. C. (2011). Brain mechanisms supporting the modulation of pain by mindfulness meditation. Journal of Neuroscience, 31(14), 5540-5548.
[6] Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied psychophysiology and biofeedback, 40(2), 107-115.
[7] Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work?. Frontiers in psychology, 5, 756.
[8] Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 874.
[9] Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309.
[10] Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical hypotheses, 67(3), 566-571.
[11] Kabat-Zinn, J. (2019). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Bantam.
[12] Mahtani, K. R., Nunan, D., Heneghan, C. J., Gill, P., & Ward, A. M. (2012). Device-guided breathing exercises in the control of human blood pressure: systematic review and meta-analysis. Journal of Hypertension, 30(5), 852-860.
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