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Box Breathing Techniques. How to do

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What is Box Breathing

Box breathing, or square breathing, is a way to slow the breathing. It can help reduce stress, in addition to improving concentration and focus. Simply paying more attention to the breath can have benefits for well-being. People may consider trying Box Breathing is an easy exercise to start and to relieve stress or boost concentration.

Box Breathing has a few names. Known as The 4-4-4 breathing technique, The 5-5-5 breathing technique, The 4-7-8 breathing technique, it involves the three stages inhaling, breath retention, and exhaling in order to reduce stress and anxiety. It has been used widely by singers and Navy Seals during combat to relax and get focused.

What are breathing techniques 

How breathing techniques beat depression and may reduce stress and anxiety, help a person get to sleep, or support treatment for lung conditions. Some techniques work to give immediate relief. Others may work best with practice over time. Breathing techniques may help people with asthma or chronic obstructive pulmonary disease (COPD). These conditions weaken the lungs and make it harder for a person to breathe out all of the stale air.

The diaphragm is a large, dome-shaped muscle located at the base of the lungs. Diaphragmatic breathing is meant to help you use the diaphragm correctly while breathing.

What are the Benefits of Box Breathing

Breathing exercises can benefit your emotional, mental, and physical well-being. Regulating your breathing with these practices is said to extend your breath, or vital life force. Beginners should avoid advanced moves and exercise within their capabilities. This breathing technique offers several benefits to your body including reducing your blood pressure and heart rate and improving relaxation.

  • Alleviate Stresses and Anxiety
  • Lowers your Blood Pressure
  • Decrease oxygen demand
  • Can Improve Sleep Quality
  • Relaxes your Neck and Facial Muscles
  • Eliminate Toxins
  • Enhances Mindfulness
  • Boosts Lung Capacity
  • Increase Cognitive Functions
  • Strengthen the Diaphragm
  • Decrease The Work of Breathing By Slowing Your Breathing Rate
  • Lessen Cigarette Cravings

What Symptoms can deep breathing help

Deep breathing can help several conditions that cause symptoms that affect how you breathe including:

  • Anxiety
  • Asthma
  • COPD
  • Stress

How to Do Box Breathing

For the best results, people should sit upright in a comfortable chair. You can try this calming breathing exercise lying down or sitting up. Experts have recommend that Sitting up straight makes it easier to breathe in and out fully. Resting the hands palm upward in the lap or on the knees can help the upper body stay relaxed.

Box Breathing is a simple way to start with Breathing Techniques, sometimes referred to as “square breathing” or “tactical breathing,” Box Breathing anchors your mind to your breath as a form of intentional cadence breathing. (such as a soothing tone of voice that a mother uses when reading stories to a small child). Each side of the “box” represents one motion — inhale, hold, exhale, hold — and each lasts for the desired seconds

  • Inhale to a count of four.
  • Hold for seven counts. Or as many as you feel comfortable
  • Exhale for eight counts. Slowly and Repeat.

If this is too much or you are new to Box Breathing you can Start with a simple stomach breath. Complete each step with two counts instead of four. This means you’ll inhale for two, hold for two, exhale for two, and hold for two. you may want to set aside 15 to 20 minutes each day to practice this simplified two-count exercise. Once you’re completing it with ease, increase to three counts, and then four.

As you master box breathing, you can also start to increase your exhale count for deeper relaxation. But remember, this exercise should never feel forced.

What are the Types of Breathing Techniques


Box Breathing is a great way to start with Breathing Techniques. Simply paying more attention to the breath can have benefits for well-being. Most forms of meditation use breathing techniques to relax the body and calm the mind. Finding the right breathing technique and making it part of a routine can help a person experience the benefits.

Resources. : NHS

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