Stress has become an inevitable part of modern life. In today's fast-paced world, where the youth are constantly hustling and those who've achieved success are striving for more, mental health often takes a backseat. Amidst this relentless pursuit, it’s easy to overlook the importance of self-care. Experts frequently recommend relaxation techniques such as yoga, meditation, and mindful breathing to relieve this stress.
One such technique is box breathing—a simple yet powerful practice known to reduce stress and enhance mental clarity. If you don't know what it is and how to incorporate it into your routine, here’s a detailed guide to get you started.
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What Is Box Breathing?
Box breathing, also known as square breathing, is a simple relaxation technique that is highly effective in stressful situations.
A study published in Cell Reports Medicine refers to box breathing as tactical breathing, which involves equal durations of inhalations, breath retentions, and exhalations. Researchers noted that this technique is often used by military personnel to regulate stress and improve performance. In the study, participants were instructed to inhale for a set amount of time, hold their breath for the same duration, exhale for the same amount of time, and then hold their breath again before repeating the cycle.
Benefits Of Box Breathing
In general, breathing techniques are considered beneficial for mental health. During stressful situations, breathing can help regulate the body's response. The autonomic nervous system controls bodily functions without conscious thought. When under stress, the body enters a "fight, flight, or freeze" mode, releasing hormones like adrenaline and noradrenaline. This can lead to increased heart rate, faster breathing, and elevated blood sugar, which, if prolonged, can have negative health consequences for the entire body.
This is when breathing may help regulate the stress and calm the mind.
Research also suggests that box breathing can enhance lung function and improve overall respiratory health. The study published in the Journal of Pharmaceutical Research International involved participants aged 18–25, who were divided into two groups and trained in box breathing twice a day for a month. Lung function tests were conducted before and after the training. Study findings showed a significant increase in forced vital capacity, forced expiratory volume, and forced inspiratory vital capacity, indicating improved lung function.
Also Read: Pranayama: Breathing Exercises To Improve Blood Circulation
How To Do Box Breathing
To do box breathing, you can:
- Sit or stand with a straight back.
- Close your eyes.
- Inhale slowly through your nose for a count of four
- Hold your breath for a count of four
- Exhale slowly through your mouth for a count of four
- Hold your breath again for a count of four.
- Repeat as desired.
Bottomline
Box breathing is a highly beneficial technique to reduce stress and improve concentration. It is just a four-step process that is easy to perform for almost everyone. Whether you're feeling overwhelmed at work, struggling to find balance in a hectic schedule, or just seeking a moment of calm in your day, box breathing is a quick and accessible way to reset your mind. However, remember to incorporate other lifestyle changes that may improve your overall health and well-being.