Try this basic, ancient breathing technique to slow down, reset, and lower stress.
It’s even used byNavy SEALsfor keeping cool and laser-focused in high-stress, high-pressure situations.
What is box breathing?
Photo: Yiu Yu Hoi/Getty Images
So each step of the breath cycleinhale, hold, exhale, holdmakes up one side of the box.
The Benefits of Box Breathing
Reduces the body’s stress response.
Slowing down your breathing helps to control hyperventilation.
It restores the rhythm of your breathing, correcting those fast, shallow breaths associated with stress and anxiety.
During states of stress, another thing that happens is that your heart rate increases.
Halts unhelpful thought loops.
Box breathing comes with the enormous benefit of calming the mind.
Stress and anxiety often come with a cluttered headspace andracing thoughts.
When your thoughts won’t stop swirling, it can feel impossible to quiet them.
It gives your brain something else to fixate on (what a relief!).
It’s actually askill that gets sharper with practice.
Helps you focus on the present moment.
Anxiety typically involves worrying about the future or harping on the past.
“The focus on the breath enables you to become very present,” Belle says.
You don’t need any special equipment or even a secluded place, just your mind and your breath.
Give it a try when you feel stressed or on a regular basis to encourage relaxation.
“Don’t be disheartened if it feels difficult,” Belle says.
2017;13(4):298-309. doi:10.1183/20734735.009817
