In this first installment of a 5-part Breathe Easy series on calming tools, we introduce Box Breathing. Also known as Square Breathing or Tactical Breathing, Box Breathing is a powerful technique used to enhance focus, reduce stress, and promote relaxation. Derived from ancient yogic practices, Box Breathing has gained popularity in various disciplines, including military training, sports, and meditation.
What is Box Breathing?
Box breathing is a simple and effective breathing exercise that involves equalizing the length of each inhalation, exhalation, and the pauses in between. The technique typically follows a four-step process, resembling the shape of a square or a box:
- INHALE
Begin by inhaling deeply through your nose to a count of four seconds - HOLD
Hold your breath for another count of four seconds - EXHALE
Slowly exhale through your mouth for four seconds - HOLD
Hold your breath again for four seconds before beginning the cycle again
Continue the cycle until you feel its positive effects.
The Science Behind Box Breathing
Box Breathing works by activating the body’s parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. By equalizing the duration of inhalation, exhalation, and the pauses in between, Box Breathing helps regulate the autonomic nervous system, leading to a state of calmness and balance.
This breathing technique also increases the efficiency of oxygen exchange in the body, leading to improved oxygenation of tissues and organs. Additionally, the rhythmic pattern of Box Breathing helps synchronize brain waves, promoting mental clarity, focus, and heightened awareness.
Here’s a video explaining the physiology of Box Breathing in more detail.
Did you know…
Box Breathing is widely used in military training, particularly by the Navy SEALs, to help manage stress and maintain composure in high-pressure situations. Navy SEALs often incorporate Box Breathing into their training routines as a means to enhance mental resilience, improve concentration, and optimize performance during critical missions.
As a parent, you can utilize this motivating fact to encourage your child to try this breathing technique whenever they feel overwhelmed. By framing Box Breathing as a skill used by real life superheroes, you can instill a sense of empowerment and motivation in your child. Here is a suggested script:
Imagine you’re training to be a superhero. They face all sorts of challenges, but they have a secret technique called Box Breathing that helps them stay cool under pressure. Here’s how it works:
- Inhale for 4 seconds: As you breathe in, imagine gathering all your superpowers and strength. Feel them filling you up, making you powerful and brave
- Hold for 4 seconds: Now, hold onto all that power. Keep it safe inside you, like a shield against anything that might try to bring you down
- Exhale for 4 seconds: Slowly release your breath, letting go of any doubts or worries. Picture them flying away, leaving you feeling lighter and more confident
- Hold for 4 seconds: Pause for a moment, feeling the calmness spreading through you. You’re ready for anything that comes your way
Just like superheroes use their special abilities to save the day, you can use Box Breathing to conquer your own challenges too. Remember, you’re the boss of your breath, and when you do Box Breathing, you’re telling your brain that everything is going to be okay.
If you’re a visual person, the following videos can help guide you through this technique until you’ve mastered it.
Right click on the video and select “Loop” to cycle the video for as long as you need.
Incorporating Box Breathing into your daily routine can provide numerous benefits for both mind and body. Whether you’re seeking to reduce stress, enhance focus, or improve overall well-being, practicing this simple yet powerful technique can help you achieve a greater sense of calmness, clarity, and control in your life. Take a few moments each day to embrace the rhythm of your breath and experience the transformative power of Box Breathing.