Box breathing method is one of the deep breathing techniques that can deal with stress.
In addition to relieving stress, you can also feel various other benefits from the box breathing method.
What are the benefits that it can obtain? Then, how to do it properly? Let’s see the following explanation!
What is the box breathing method?
Box breathing is a deep breathing technique that is done slowly. This breathing technique, also known as square breathing, has various health benefits.
Commonly used by athletes, police, soldiers, and nurses, this breathing technique helps relieve stress and help to focus more on work.
You may also find it helpful if you have the chronic obstructive pulmonary disease (COPD).
The benefits of doing the box breathing method for health
There are many benefits that you can get from doing square breathing.
You can feel the help of this breathing technique psychologically, and be suitable for your physical support.
Here are several benefits that you can get from practising proper breathing techniques:
Overcoming stress
You can use the box breathing method to deal with stress and improve your mood.
In addition, this breathing technique is also helpful in dealing with various kinds of psychological symptoms that arise due to anxiety and depression disorders.
Relieves physical symptoms of stress
Stress often triggers physical symptoms such as headaches, muscle tension, and pain in certain body parts.
In a study entitled The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults, it is stated that deep breathing techniques can help relieve physical symptoms that arise due to stress.
Deep breathing techniques can help reduce the production of stress-related hormones, such as cortisol.
When the production of the hormone cortisol is suppressed, the physical symptoms that arise due to stress will automatically decrease.
Improve concentration
In a study entitled A Mind You Can Count On: Validating Breath Counting As A Behavioral Measure Of Mindfulness, it is said that square breathing can result in better focus. In addition, this breathing technique also produces a more positive outlook.
Improve response to stress
Regulating your breathing can help improve your body’s response to stress.
You are advised to combine it with other relaxation techniques such as meditation or yoga to get maximum benefits.
Overcoming insomnia
If you have had insomnia, try square breathing. This breathing technique can help calm the body’s nervous system to make it easier for you to fall asleep.
Prevent hypertension
The box breathing method can help lower high blood pressure. Of course, it can help protect you from hypertension and heart disease.
What is the correct method of box breathing?
This breathing technique consists of four steps, where each step is performed for a count of four. Because the steps are all four, this technique is called a box or square because they have four sides.
The Box breathing method is often added in the middle of a meditation session. This technique can also be done when someone feels anxious or stressed to calm down.
The box breathing method is straightforward and can be done by anyone. To do so, you need to follow these steps:
- Find a comfortable place, can sit on the floor or sofa.
- Close your eyes, then inhale deeply for four seconds. Feel the oxygen entering your nose and lungs.
- Hold your breath for four seconds. Try not to cover your mouth and nose, keeping no air out.
- Exhale slowly for four seconds.
- Repeat steps 2 to 4 at least three times or until you regain composure.
For those who are just learning to apply the box breathing method, it doesn’t matter if you do the steps above for three seconds. Once you get the hang of it, do the steps mentioned earlier for five to six seconds.
