#1 "I'm Always Stressed"!
Do you feel that stress has become a way of life? While it sounds cliché to say that you feel stressed, the truth is that the hustle-bustle of modern lifestyle has taken a severe toll on everyone’s mental well-being.
Although we attribute our stress to a specific incident or cause, in reality, our regrets from the past and concerns for the future keep us trapped in negative thoughts. This cycle of repenting and worrying interrupts our present peace and can impede daily productivity. Breathing techniques such as pranayama have gained popularity in the last decade due to their ability to calm the mind. Square breathing is a similar practice that can provide similar effects.
#2 What is Square Breathing?
Square breathing, also known as box breathing, can serve as an anchor to your thoughts, and help you cope with your emotions when you feel overwhelmed.
Did you know that even the US Navy SEALs use box breathing to help them manage stress levels during critical operations? Research has shown that our nostrils have an intricate connection with our brain hemispheres. Therefore, breathing techniques positively influence mental health in various ways.
Here are some step-by-step instructions to guide you through the process:
1. Sit comfortably with your eyes closed.
2. Inhale through your nose in 4 counts.
3. Hold your breath for 4 counts, without straining too hard.
4. Exhale through your mouth in 4 counts.
5. Hold your breath again for 4 counts.
Practice the technique for up to 5 minutes daily, or as much as you feel is needed to help you calm down.
#3 Benefits of Square Breathing
a. Promotes Relaxation The square breathing technique activates the parasympathetic nervous system, which tackles the body's “fight or flight” response. This in turn helps your body relax and lowers anxiety levels.
b. Live Every Moment Focusing on your breath helps you detach from thoughts of the past and future and live in the present. In order to achieve high levels of productivity and maintain mental balance, techniques such as square breathing can help you compartmentalize your thoughts. c. Improves health
Most of our physical ailments arise from inflammation. Square breathing can prove beneficial in improving wellness as it reduces inflammation within the body.
d. More Mental Clarity
In stressful situations, we tend to panic and make the wrong decisions. Using box breathing to prevent a nervous breakdown can help make the right choice with a sound mind.
#4 Conclusion
This simple exercise doesn’t demand anything much from you — except consistency. Be sure to incorporate box breathing into your lifestyle for better physical and mental health! Want to receive more insightful content? Subscribe to our newsletter to stay connected! Watch this tutorial below to see a graphical depiction of the square breathing process:
References
1. Mondal, S. (2024). Proposed physiological mechanisms of pranayama: A discussion. Journal of Ayurveda and Integrative Medicine, 15(1), 100877. https://doi.org/10.1016/j.jaim.2023.100877
2. Why Do Navy SEALs Use Box Breathing?: https://www.medicinenet.com/why_do_navy_seals_use_box_breathing/article.htm