Breath Work Tools: Box Breathing
One of the most powerful aspects of breath work is its unique ability to quiet the mind and create space in your day to day activities. Conscious, functional breath work is one way to practice mindfulness, and it has been one of our favorite ways to help clients find a state of rest when they are feeling stressed.
If you’re looking for a brief introduction on breath work and paying attention to your breathing in general, the method of box breathing can be a great start.
Box breathing, also known as square breathing, is a type of paced breathing with both physiological and psychological benefits. Some of the physiological benefits include breath regulation, oxygen flow increase, heart rate reduction, and blood pressure reduction, while a few of the psychological benefits include increased focus and attention and stress reduction.
In order to guide you through box breathing, we’ve created this graphic.
box breathing how to:
STEP ONE: Move to a comfortable position, either seated or lying down. For an added sense of grounding, firmly plant your feet on the floor.
STEP TWO: Breathe in deeply through your nose, slowly filling up your lungs for a count of 4.
STEP THREE: Hold this air for a full count of 4.
STEP FOUR: Now exhale from your mouth for a count of 4, relieving your body of the expired air.
STEP FIVE: Keep your lungs empty for a count of four.
STEP SIX: Repeat 5-10x.
For an added effect, you can visualize inflating and deflating a balloon with each cycle. Feel free to be creative and come up with whatever imagery feels best for you. If you are looking to incorporate meditation, add an affirmation as you practice breathing.