Box breathing is a breathing technique that you can do when you feel anxious or stressed. This technique is thought to be able to have a relaxing effect on the body which has a positive impact on mental and physical health.
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| Box Breathing, Breathing Technique for Overcoming Stress |
When in a stressful situation that can trigger stress, the body will release the hormone adrenaline which makes the heart beat faster and blood pressure increases. In fact, breathing can also become rapid so that you feel short of breath.
In order to respond better to similar situations, you can do box breathing, which is a deep breathing technique to regulate your breathing rhythm so that your breathing becomes regular again.
Benefits of Box Breathing
The biggest benefit of box breathing is the relaxing effect it produces, so it can calm the nervous system and the body becomes more relaxed. There are also other benefits of box breathing, namely:
Overcoming stress
When you feel stressed, the body will activate the sympathetic nervous system which is associated with symptoms of stress, such as faster breathing and heart rate, increased blood pressure, and tightening of the body's muscles.
On the other hand, the box breathing technique is able to activate the parasympathetic system which triggers a relaxation response in the body and reduces levels of the hormone cortisol which is closely related to stress. That way, stress symptoms can subside.
Increase focus
Difficulty focusing can be caused by various factors, including stress, lack of sleep, or mental health problems, such as anxiety disorders.
To overcome this, you can practice breathing with a breathing box so that your mind is calmer. When your mind is calm, it will be easier for you to focus and concentrate.
Overcoming sleep disorders
Difficulty sleeping can be triggered by various things, including stress and thinking too much about things that disturb your peace of mind. If left unchecked, this can lead to sleep disorders, such as insomnia.
If you experience sleep disorders, practicing breathing using the box breathing technique can help calm your mind and increase the production of the hormone melatonin which helps you fall asleep.
Steps to Do Box Breathing
Box breathing can be done by inhaling, holding and exhaling for the same duration of 4 seconds. The box breathing technique is very easy to learn and you can do it using the following steps:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth or nose for 4 seconds.
- Hold your breath for 4 seconds without inhaling
- Repeat the steps above as many times as you need
Even though box breathing is believed to provide various benefits for physical and mental health, the box breathing technique still cannot replace medical treatment or therapy recommended by professional health experts.
Apart from that, if you have respiratory problems, such as asthma and COPD, you should consult a doctor before doing box breathing to make it safer.
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