Box Breathing: An Easy Breathing Technique with Great Benefits

Box breathing is one of the breathing techniques I use to bring my breathing back to its normal pace. This technique is easy to do, and it helps me clear my thoughts and focus. It’s also helpful in times of high stress and panic.

You can practice box breathing on your feet or while you are sitting. Below are the four steps of box breathing:

Also called square breathing, box breathing is an easy technique for stress reduction.
  1. Breathe in through your nose as you silently and slowly count up to four.
  2. Hold your breath as you silently and slowly count up to four.
  3. Breathe out through your nose as you silently and slowly count up to four.
  4. Hold your breath as you silently and slowly count up to four.

Ideally, you should repeat the above four-step cycle until you feel calm or focused.

Box breathing is an effective technique on its own; however, I usually prefer silently repeating affirmations such as “I am calm and focused” as I practice this technique. Some people may also prefer visualizing positive things to help with the process.

Breath and the control you have over your breathing is one of the most powerful tools you have. Moving forward, where and when do you think you can benefit from the box breathing technique to your benefit? Do you know anyone in your family or friendship circle who can benefit from box breathing?

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