Square Breathing to Calm the Body - CALM Series for Anxiety
Square breathing, also known as box breathing, is a diaphragmatic breathing technique that can be used to calm the body and promote relaxation. It's a simple yet effective technique to promote relaxation, reduce stress, and enhance focus. In this blog post, we explore the technique and benefits of square breathing.
Square breathing, is a structured breathing technique that involves inhaling, holding the breath, exhaling, and holding the breath again in equal counts. This method creates a square-like pattern, hence the name "square breath" or "box breathing."
How to Practice Square Breathing (Box Breathing):
1. Diaphragmatic Breathing: Square breathing builds upon diaphragmatic breathing, which involves inhaling deeply into the lower part of your lungs, allowing your abdomen to expand as you breathe in.
2. Square Pattern: Imagine tracing the sides of a square with your breath:
Inhale (side 1): Inhale through your nose for a count of four. Fill your lungs as you allow your abdomen to rise.
Hold (side 2): Hold your breath for a count of four. Keep your lungs full without straining.
Exhale (side 3): Exhale slowly and completely through your mouth for a count of eight. Focus on releasing all the air from your lungs.
Hold (side 4): Hold your breath for a count of four after exhaling. Maintain a comfortable pause.
3. Repeat: Continue the pattern of inhale, hold, exhale, and hold for several rounds. You can start with a few minutes and gradually increase the duration as you become more comfortable.
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Benefits of Square Breathing (Box Breathing):
Stress Reduction: The intentional breath pattern triggers the relaxation response, reducing stress and promoting a sense of calm.
Mindfulness: The structured pattern encourages focused awareness on your breath, enhancing mindfulness and present-moment attention.
Focus and Concentration: The deliberate and rhythmic nature of square breathing can improve focus and concentration.
Lower Heart Rate: Deep and controlled breathing leads to a slower heart rate, which contributes to relaxation.
Parasympathetic Activation: Square breathing activates the parasympathetic nervous system, counteracting the fight-or-flight response and promoting relaxation.
Enhanced Sleep: Engaging in square breathing before bedtime can help you unwind and improve sleep quality.
Physical Relaxation: The breath pattern helps release tension from the body, promoting physical relaxation.
Accessible Technique: Square breathing is easy to learn and can be practiced anywhere, providing a quick tool to manage stress.
Integration into Routine: You can incorporate square breathing into your daily routine, making it a regular practice for stress management.
Remember that the specific counts (e.g., 4-4-8-4) can be adjusted based on your comfort and lung capacity. The key is to maintain a smooth and controlled breath throughout the practice. Consistency is key to experiencing the full benefits of square breathing. Whether you're looking to manage stress, enhance focus, or cultivate a sense of calm, square breathing can be a valuable technique to include in your wellness toolkit.
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