Definition and Explanation of the Box Breathing Technique
Breathing exercises are as old as time. Individuals from Asia, in particular, have engaged in paced and other types of breathing practices to produce calm, induce sleep, and feel less stressed and anxious. The value of these ancient breathing practices has only recently been studied scientifically.
Among the common deep breathing techniques is box breathing. The practice is simple to master and benefits your physical and mental health beyond simply sitting still and meditating. What’s with box breathing that makes it so successful and why would you use it in your daily practice?
How Box Breathing Works to Reduce Stress Levels and Anxiety
Box breathing is a simple form of paced breath work, meaning you breathe slowly to a particular beat. Doing this practice for as little as five minutes per day can lower feelings of depression, enhance positive emotions, and help you feel less stressed.
When researchers study the breathing pattern, they find benefits beyond what you’d get if you practiced any type of meditation without using breathwork.
Navy Seals have used box breathing to reduce stressful feelings, lower cortisol, and enhance attention. Breathwork, like box breathing, enhances the restful part of your nervous system, suppressing the part of your autonomic nervous system that releases stress hormones like adrenaline.
This type of breathing likely activates the vagus nerve responsible for lowering your heart rate and enhancing digestive function.
Historical and Cultural Background of the Technique
Breathwork originated around India, China, and Nepal – likely since the dawn of civilization. It was used in conjunction with yoga, tai chi, and other movement or meditative practices to calm the mind and enhance the ability to be attentive. It has its roots in Buddhism but has no religious affiliations in the present time.
Box breathing came from India and was part of pranayama, a type of breathing used along with yoga to enhance the effects of yoga. Box breathing is called samavritti pranayama, which means “equal breathing.” It was initially part of ancient Hindu culture.
Breathwork expanded in the mid-1900s when yoga became more popular in the West. Now, we know scientifically that the practice works. The US Navy Seals popularized the technique when they began using it for mental focus under extreme stress. Doctors teach it to patients to reduce anxiety and postoperative pain.
Step-By-Step Instructions for the Technique
Box breathing is a powerful stress reliever that is extremely easy to learn. There are just a few rules to enhance your experience.
- Step 1: Make sure you sit well supported by a chair with your body relaxed and feet down. You don’t need to strike any challenging poses with this technique.
- Step 2: Inhale through your nose and count to four as you do this. Take a deep breath by contracting your diaphragm and allowing your belly to stick out.
- Step 3: Hold your breath and count to four simultaneously.
- Step 4: Exhale through your mouth to the count of four simultaneously.
This controlled breathing exercise pattern makes a “box” of 4-4-4 counts. This generally means you will breathe at 5 to 6 breaths per minute – a rate known to calm the body and reduce your pulse and blood pressure in just a few minutes.
How to Incorporate Box Breathing into Daily Routine
How can you ensure that you can do a box breathing pattern when you need it? Is there a specific time when you should consider doing box breathing?
It is a good idea to start slowly by first breathing this way for 1 to 2 minutes. Aim for 5 minutes per day at around twice daily. Try it before a stressful meeting while sitting at your desk. Do it before entering a noisy restaurant just sitting in your car. Try doing it before bedtime to see if you sleep better.
Set a reminder on your phone or leave notes in your house or car to remind yourself that it is time to practice. Try doing it as part of a yoga practice or when you need to be more alert and focused.
Tips for Maintaining Focus During the Practice
Focus is maintained during box breathing exercises by remembering to count in your head. In the beginning, try doing the practice without interference. Listen to soft music or surround yourself with nature to avoid distraction as you master the deep breathing technique.
Scientific Evidence Supporting the Effectiveness of the Technique
Box breathing is now a common breathing practice. Much of its popularity comes from scientific evidence supporting its use for anxiety prevention and reducing your perceptions of stress and pain.
Physical and Mental Benefits of Box Breathing
The known health benefits of box breathing have been worked out through research:
- Reduction in the perception of pain
- Lowered negative thoughts and feelings, which can reduce depression
- Increased well-being
- Improved heart rate and blood pressure, which translates to later having lowered levels of heart disease, obesity, and diabetes later in life
- Increased focus and concentration (which is why it is popular with the Navy Seals)
- Enhanced physical performance for athletes
Box breathing, like other forms of slow, paced breathing, has both short-term and long-term effects.
How Box Breathing Compares to Other Stress-Management Techniques
Box breathing is called tactical breathing for a reason. It tends to be one of the best techniques for enhancing focus, improving physical performance, and preparing for stressful events.
Box breathing has been compared to mindfulness meditation and other forms of breathing to see if it works for mood and anxious or worried thoughts. It was found to be a good strategy for mood enhancement and far better than meditation practices without breathing.
Different Ways to Modify the Technique for Individual Needs
Is it important to do box breathing in its basic form or are there adaptations that will be just as effective (or more effective)? While box breathing is excellent by itself, you can utilize it with other relaxation or meditation techniques to gain added benefits.
Incorporating Visualizations and Affirmations with Box Breathing
You can incorporate visualizations with box breathing once you have mastered the relaxation technique and don’t need to count in your head anymore. Imagine something you wish to accomplish or a place you want to be. You can say a specific affirmation as well, telling yourself something you want to take in.
Combining Box Breathing with Other Relaxation Techniques
Box breathing is excellent as an addition to your yoga practice. You can do it while preparing for yoga or doing the practice itself. Other practices, like Tai Chi and Qi Gong, can involve box breathing to coordinate your movements.
FAQs
How long should I practice box breathing?
You can practice box breathing indefinitely, particularly if it helps reduce anxiety and enhance focus. Try doing it for 2 to 3 minutes twice daily to see how you feel, and increase your daily practice time if you think it helps.
Can box breathing be harmful?
In general, breathing practices like box breathing are entirely safe. Those with breathing difficulties or acidic blood may struggle with box breathing and feel shorter of breath than comfortable. You must breathe extra breaths when your blood is acidic to correct this problem. Box breathing may be too slow to correct acidic blood.
Can I practice box breathing in public places?
Box breathing requires no specific poses or movements, so you can do it anywhere. However, you may not wish to do it while driving because you should focus on the road instead of your box breathing practice during the drive.
