renee.t.edge The ability to consciously regulate breath allows the body to leave a state of stress and enter into a state of calm.
Box breathing is a simple technique that a person can do anywhere, including at a work desk or in a cafe. Before starting, people should sit with their back supported in a comfortable chair and their feet on the floor.
Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs
Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
Begin to slowly exhale for 4 seconds.
Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.
If someone finds the technique challenging to begin with, they can try counting to three instead of four. Once someone is used to the technique, they may choose to count to five or six.
Benefits:
- Reduces physical stress symptoms in the body
Deep breathing techniques have been shown to significantly reduce the production of hormones associated with stress, such as cortisol. - Positively affects emotions and mental well-being
According to some studies, the use of breathing techniques can be useful in the reduction of anxiety, depression, and stress. - Increases mental clarity, energy, and focus
One study was able to show that breathing techniques could bring about better focus and a more positive outlook. Participants in the study were also more able to manage impulses, such as those associated with smoking and other addictive behaviors. - Improves future reactions to stress
Studies suggest that box breathing may have the ability to change someoneโs future reactions to stress. Researchers have even suggested that โrelaxation responseโ practices, such as meditation, deep breathing, and yoga, can alter how the body reacts to stress by changing how certain genes are switched on. Genes have different roles within the body. The study found that relaxation response practices boosted the activation of genes associated with energy and insulin, and reduced the activation of genes linked to inflammation and stress. According to the study, this effect occurs in both in short-term and long-term practitioners of these techniques. However, the effect is more significant in long-term users.
