When you’re stressed, your breathing might speed up or become shallow. Your chest might feel tight, and you may even get a little bit dizzy. If this happens to you, you’re not alone. One of the quickest and easiest ways to calm down is by practicing box breathing (also called square breathing or four-square breathing). We’ll tell you exactly how to do this useful technique so you’ll be feeling calm and balanced in no time.
Box breathing, also known as square breathing or four-square breathing, is a breathwork practice that alternates slow, deep breaths with moments of holding the breath. It’s used to reduce stress, meditate, and promote a calm, balanced mind. Box breathing originated in India and is part of the Ayurvedic breathwork practice called pranayama.
Clearly, this ancient technique has valuable uses in both your meditation practice and everyday life. It’s even used by Navy SEALs, nurses, doctors, and paramedics to ensure relaxation and mental clarity when entering intense situations. But how exactly does it work?
How to Do Box Breathing
Exhale Deeply
Start by sitting up straight in a comfortable position. Alternatively, you can also do box breathing while standing or even while walking. Whatever position you’re in, make sure your spine is straight and shoulders are relaxed. This will help your lungs expand to their full capacity as you breathe.
When you’re ready, exhale through your mouth. Feel all of the air move out of your lungs. Stay relaxed and focus your mind on your breath. Let any other thoughts wait until you’re finished with this practice.
Inhale Deeply
Next, inhale fully through your nose. Feel your lungs expand with air, causing your ribs to open up and your abdomen to relax. As you do this, slowly count to four in your head. When you reach four, it’s time for the next step.
Hold Your Breath
Now, hold your breath. As you hold it, slowly count to four in your head once again. Your body might want to fight this, but remind yourself that you’re safe and can relax.
Exhale Again
When you get to four, exhale through your mouth. It might be tempting to let all the air out at once, but make an effort to exhale slowly. Slowly count to four in your head again, and match the pace of your exhale with your counting. Feel every bit of air leave your lungs as you reach four.
Hold Your Breath Again
Hold your breath for another count of four. Check in with your body and unclench any muscles that might be holding tension. During this practice, that sometimes happens in the abdomen, chest, neck, or shoulders.
As you repeat these steps, you’ll feel your body and mind start to relax. Holding your breath allows the CO2 you just inhaled to build up in your bloodstream. Then, the increased CO2 present in the blood makes the cardio-inhibitory vagus nerve response even more powerful, causing your body and mind to feel relaxed and calm.
Our bodies have an amazing ability to help us heal. Hopefully this guide helped you learn a technique that can improve the quality of your life, wherever you go.