BOX BREATHING
Box breathing, also known as square breathing or four-square breathing, is a simple yet effective technique that can help reduce stress and anxiety, improve focus and concentration, and promote relaxation. It involves deep, slow, and controlled breaths, which can help calm the mind and body, and bring you into a state of mindfulness and presence.
One of the main benefits of box breathing is that it can help regulate your breath and improve your respiratory function. By taking slow, deep breaths, you can increase the amount of oxygen that reaches your lungs and bloodstream, which can help improve your overall physical and mental well-being.
HOW TO PERFORM
Incorporating box breathing into your daily routine can be especially beneficial during times of stress or anxiety. When we are stressed or anxious, our breath tends to become shallow and rapid, which can cause the body to produce stress hormones such as cortisol and adrenaline. These hormones can have negative effects on our physical and mental health, leading to symptoms such as increased heart rate, difficulty concentrating, and feelings of fear and panic. These symptoms, if unaddressed overtime, can have an impact on our nutritional decisions, our exercise regimen, and ultimately our weight management.
By practicing box breathing, you can counteract these negative effects and bring your body and mind back into a state of balance and relaxation allowing you to better manage stress and anxiety.
To perform box breathing, follow these steps:
Find a comfortable and quiet place where you can sit or lie down without being disturbed.
Close your eyes and take a few deep breaths, allowing your breath to flow naturally and smoothly.
Inhale deeply through your nose, expanding your belly and chest and counting to 4 as you do so.
Hold your breath for a count of four.
Exhale slowly and completely through your mouth, contracting your belly and chest and counting to four as you do so.
Hold your breath for a count of four.
Repeat this cycle for several minutes, focusing your attention on your breath and allowing your mind to quiet and relax.
You can adjust the length of the inhalation, exhalation, and hold to suit your own comfort and preferences. The important thing is to maintain a slow, deep, and controlled breath throughout the exercise.
Try incorporating this practice for a few minutes each day or at the onset of worry, fear, stress, or anxiety, and see how it can help you feel calmer, more relaxed, and more in control.
WITH GOOD VIBES - COACH JOHN