(3-minute read)
1. Exhale for 4 counts |
2. Inhale for 4 counts |
3. Hold for 4 counts |
4. Repeat it 4 times |
What Is Box Breathing?
Box breathing is a type of paced breathing also referred to as square breathing. It is often used as a deep breathing or mindfulness technique and follows a certain pace.
Research shows it may aid in stress reduction or burnout prevention. The exercise slows down our breathing, calms the stress response and helps us train our attention to stay focused in the present moment.
Paced breathing helps calm the nervous system and reduce stress in the body. It works by distracting our minds as we count and concentrate on our breath control.
This article explores scientific literature to discuss the health benefits of box breathing and offers tips for how to practice it daily to improve your overall well-being.
What Are the Benefits of Box Breathing?
- Counting can be an effective method to manage anxiety and stress when feeling overwhelmed. It shifts our focus away from the situation causing panic, and allowing us to manage and control our reactions.
- Promotes quality sleep and aids relaxation during bouts of insomnia.
- May help prevent hyperventilation by directing our lungs to breathe in a rhythmic pattern.
- Helps to regain focus during a busy or stressful time.
- May ease panic and worry.
- Keeps us calm while preparing for an important task or event.
- Aids decision-making, problem-solving and potentially impulse control.
- Lowers blood pressure and improves mood by decreasing the stress hormone cortisol.
What Does the Science Say?
To counteract the harmful effects of stress, Newman et al. (2024) explain researchers have explored stress reduction techniques focusing on physiological processes such as paced breathing and muscle relaxation (Broadbent et al., 2012; Steffen et al., 2017 ). Findings suggest that certain activities may directly modify physiological stress responses, leading to reduced blood pressure, decreased heart rate (HR), and increased heart rate variability (HRV), changes believed to concurrently diminish psychological stress and promote feelings of calm (Sevoz-Couche & Laborde, 2022).
Paced breathing may activate the parasympathetic nervous system and the vagus nerve through the stimulation of pulmonary stretch receptors, potentially enhancing vascular relaxation and reducing the levels of stress-related chemicals in the brain. (Gerritsen & Band, 2018 ; Herrero et al., 2018 ). Another potential mechanism is that slow respiratory rates may affect the mechanoreceptors in the nose, which in turn could send signals to the frontal cortex to reduce inflammation (Zaccaro et al., 2018 ).
Newman et al. (2024) suggest breathing exercises may serve as effective strategies for regulating emotions, due to incidental elements like relaxing music, a calm voice, a focal point or target to focus on, and the expectation that the task might be helpful to alleviate stress. For example, the exercises might disrupt persistent negative thoughts and emotions. The authors anticipate there will be further exploration of these possibilities in future research.
How to Practice Box Breathing
- Position yourself in a chair, stand upright, or recline on your back, placing one hand on your chest and the other on your stomach. If seated, make sure your back is well-supported and your feet are planted solidly on the ground.
- Continue breathing normally for one minute. If possible, inhale through your nose and exhale through your mouth.
- Observe the rise and fall of your chest and expanding of your stomach.
- Observing that your chest rises while your stomach remains still indicates shallow breathing. Conversely, if your stomach expands, it signifies deep breathing, which triggers complete relaxation in the body.
- Stay mindful of your breathing to make sure you are taking deep breaths, which will let your stomach expand.
- When you lie down or sit in a chair and take a deep breath, you will notice your back pressing against the surface.
- If you are new to box breathing, ensure you expand your stomach while concentrating on taking smooth, deep breaths.
- Just thirty seconds of deep breathing can significantly boost your relaxation and sense of control.
Key Message
Box breathing is a simple but powerful relaxation technique that can be useful in many situations for coping with stressors in everyday life or anxiety-triggering events.
It helps restore a calm breathing rhythm for multiple health benefits and overall well-being. The breathing exercise leads to better clarity of thought by relaxing the mind and body to enhance concentration and problem-solving ability.
Practice the exercise regularly to promote deep breathing on a daily basis. The capacity to consciously control one's breathing enables the body to transition from a state of stress to a state of calmness.
References
Broadbent, E., Kahokehr, A., Booth, R. J., Thomas, J., Windsor, J. A., Buchanan, C. M., Wheeler, B. R., Sammour, T., & Hill, A. G. (2012). A brief relaxation intervention reduces stress and improves surgical wound healing response: a randomised trial. Brain, behavior, and immunity, 26(2), 212–217. https://doi.org/10.1016/j.bbi.2011.06.014
Gerritsen, R. J. S., & Band, G. P. H. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in human neuroscience, 12, 397. https://doi.org/10.3389/fnhum.2018.00397
Herrero, J. L., Khuvis, S., Yeagle, E., Cerf, M., & Mehta, A. D. (2018). Breathing above the brain stem: volitional control and attentional modulation in humans. Journal of neurophysiology. https://doi.org/10.1152/jn.00551.2017
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience , 12 , Article 353. https://doi.org/10.3389/fnhum.2018.00353
Newman, D. B., Gordon, A. M., O’Bryan, J., & Mendes, W. B. (2024). Stress reduction experiments in daily life: Scaling from the lab to the world. Journal of Experimental Psychology: General, 153(4), 1076–1092. https://doi.org/10.1037/xge0001546
Sevoz-Couche, C., & Laborde, S. (2022). Heart rate variability and slow-paced breathing: when coherence meets resonance. Neuroscience and biobehavioral reviews, 135, 104576. https://doi.org/10.1016/j.neubiorev.2022.104576
