What is Box Breathing? How Can You Do It? 

What is Box Breathing? How Can You Do It? 

Box breathing or square breathing can help you tackle panic attacks and anxiety when the stress takes over. Learn how to do it.
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Box breathing is a deep breathing technique that incorporates a particular rhythm of inhalation, holding the breath, exhalation, and another breath hold. After a stressful event, box breathing is a strong yet straightforward relaxation method that seeks to restore breathing to its regular pattern. It might aid in improving focus, internal relaxation, and mental clarity.

Why You Should Practice Box Breathing?

Our breathing often becomes quick and shallow when we are experiencing anxiety. The body’s relaxation reaction can be helped by box breathing, which emphasises slow, deep breaths. Deep breathing boosts oxygen intake, lowers the heart rate, and promotes peace and relaxation.


When you do such mindful breathing exercises, you focus on taking a breath and counting the breaths. This shift in focus aids in deflecting your attention from anxious thoughts or panic-inducing situations. The mindfulness that you develop by focusing on your breathing can help you stop the loop of nervous thinking and foster a sense of stability.

What Are The Benefits Of Box Breathing?

There are numerous advantages of this type of breathing for the mind and body. Some of the main benefits are:

1. Reduced Blood Pressure And Heart Rate

Box breathing has been proven to reduce blood pressure and heart rate, which has positive effects on the cardiovascular system. This can improve overall heart health and aid in the treatment of high blood pressure-related illnesses.

2. Improved Sleep

Box breathing is a great technique to use to encourage better sleep quality because it has the ability to increase relaxation. Before going to bed, try practising box breathing to unwind, relax, and get ready for a good night’s sleep.


3. Better Focus And Concentration

Box breathing is a structured breathing technique that calls for concentration and conscious attention to the breath. Regular use of this approach can help you focus better, pay more attention, and think more clearly.

4. Mind-Body Connection

Box breathing is a strong technique for establishing a mind-body connection because it combines breath control with visualisation. As a result of this, self-awareness is improved, inner balance is fostered, and relaxation is encouraged to a greater extent.

5. Reduces Stress

Box breathing stimulates the body’s relaxation response, which lowers levels of tension and anxiety. It helps offset the effects of the sympathetic system, which is in charge of the “fight or flight” response, by activating the parasympathetic nervous system.

6. Manages Anxiety


Box breathing is a useful technique for controlling emotions of anxiety and panic. It can help relieve symptoms and give a sense of control during tense situations because of its soothing influence on the neurological system, deepening of breath, and redirection of concentration.

7. Improved Resilience And Coping Skills

Regularly practising box breathing will help you become more resilient and better able to handle stressful and difficult situations. You may increase your resilience, emotional stability, and adaptability in dealing with hardship by implementing it into your everyday practise.

A Step-by-Step Guide On Practicing Box Breathing

  1. Find a cosy position and ensure that your body is supported and at ease as you sit or lie down.
  2. Breathe in slowly and deeply through your nostrils, counting to four in your head as you do so. Air up your lungs to capacity.
  3. Hold your breath. After taking a breath, hold it for four counts. Hold your breath comfortably without straining or experiencing any discomfort.
  4. Exhale slowly and empty your lungs entirely by gradually releasing air through your nose or mouth for a count of four. Breathe out slowly and deliberately.
  5. Continue to hold your breath after exhaling for another count of four. During this breath-holding period, calm your body and thoughts.

For several minutes or for however long you feel comfortable, go through this five-step cycle of inhaling, holding your breath, expelling, and holding your breath once more.

Read More: What Is The Meaning Of Buddham Saranam Gacchami?

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