Mastering Box Breathing: A Comprehensive Guide to the Technique, Benefits and Tips for Beginners

Box breathing, also known as square breathing, is a deep breathing technique that helps us take slow and deep breaths. Sometimes it is also referred to as four-square breathing. Box breathing technique works by distracting our mind as we count to four, thus calming our nervous system, and reducing stress in our body.

Anyone can benefit from this simple yet powerful relaxation technique, known as box breathing. It can clear and calm your mind and improve focus. In addition to this, people with a lung disease, such as chronic obstructive pulmonary disease (COPD) can also find box breathing quite beneficial for themselves.

Box breathing plays a crucial role in stress management and the best part of this deep breathing technique is that it is simple to learn and practice. ⁽¹⁾ You can try box breathing anywhere when you are overly distracted or when you have so intensely exercised that you cannot talk through it. Even practicing box breathing for two minutes can provide you with enough benefits, especially in relaxing your mind.

Although box breathing is a new and effective technique of deep breathing, there is not enough of research on the same. However, there is research on breathing exercises in general, and also on paced breathing (a category of breathing exercise). ⁽²⁾

In addition to this, there is a lot of research on meditation and visualization ⁽³⁾, and practicing box breathing can facilitate both of these.

Let us look at some study findings that could support the possible health benefits of box breathing.

• Research on deep breathing indicates that it is beneficial not only for stress management but also for reducing blood pressure and decreasing hypertension as well.
• Research has also shown that simple practices like breathing exercises can be effective in reducing stress in everyday situations, such as the experience of test anxiety. ⁽⁴⁾

Learning and practicing box breathing is quite simple and anyone can practice this deep breathing technique and reap its benefits in stressful situations. The four steps to master box breathing include:

Step 1: Inhale, counting to four slowly. Feel the air entering your lungs.

Step 2: Hold your breath for a count of four. Try to avoid inhaling or exhaling for four seconds.

Step 3: Slowly exhale through your mouth, counting to four.

Step 4: Repeat the steps 1, 2, and 3 until you feel re-centered.

Repeat this deep breathing exercise as many times as possible. Thirty seconds to two minutes of box breathing can also help you feel more relaxed.

Several apps that can help you practice box breathing and other types of paced breathing exercises are:

Box Breathing App: This app can be downloaded for Android and iPhone devices. It has nine levels of use that help you to get a firm grasp on the practice of box breathing and get into your daily routine.

Breathe 2 Relax: This app was developed by the National Institute for Telehealth and Technology. It is also available for both Android and Apple devices. The best thing about this app is that there is a special graph feature that helps you determine where much of your stress originates.

Universal Breathing: It is another app that helps you practice box breathing and is available for both, android and iPhone users. This app has a variety of visual exercises loaded in it that work with your breathing. These exercises turn increasingly challenging, thus helping you to gain more complex skills with the breathing exercises.

There is sufficient evidence that states the benefits of box breathing. Some of these benefits include:

• It helps to calm down and regulate the autonomic nervous system (ANS).
• It can be beneficial in managing conditions like panic disorder, post-traumatic stress disorder, generalized anxiety disorder, and depression.
• It can also provide enough relief in pain management.
• Box breathing lowers blood pressure and decreases cortisol (a stress hormone). This helps in fighting stress.
• Box breathing helps you sleep well and fight insomnia.
• It eases panic and worries and prepares you for the next moment.

If you are a beginner, you might find it difficult to practice box breathing for longer. You might feel dizzy after a few rounds and this is absolutely normal. However, you will be able to go longer without the dizziness as you practice more and more often.

Here are a few tips for you, if you are a beginner to box breathing.

• Find a quiet place to help you focus on breathing and practice box breathing.
• If you get dizzy, stay sitting for a minute and resume normal breathing.
• Do box breathing several times a day to calm yourselves and relieve stress.

Box breathing is a powerful deep breathing technique where you slow down your breaths and relax your nerves to get rid of stress. It is also known as square breathing or four-square breathing. It can be used in managing conditions like panic disorder, generalized anxiety disorder, depression, and post-traumatic stress disorder. If you are new to box breathing, try to start slow. Practicing box breathing more often can help you attain the best benefits out of it.

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