I have only recently begun to use focused breathing exercises and have found that these practices do indeed do what they say on the tin! At times when I am feeling particularly anxious, like just before I get up to speak in public, have trouble getting to sleep because of over-thinking, or even when sitting in the dentist’s waiting room, I can testify that it has indeed reduced my stress levels, improved my mood and helped me feel much calmer and more relaxed.

I have even taught a breathing technique to a child who suffers from anxiety and found that during one panic attack, taking her through a deep breathing exercise calmed her within minutes. She now does this instinctively when starting to feel the nerves in her tummy!

Introducing Box Breathing

One excellent deep breathing technique which I would highly recommend is box breathing, sometimes also called square breathing. And rather than just keeping this practice for times of stress, I would recommend making it a part of your daily routine, thus promoting calmness any time of the day, with the bonus that it then becomes a natural “go to” for times when you are feeling particularly anxious.  And this habit can make a significant difference in our overall well-being. Researchers have found¹ that just five minutes daily reduces stress and creates positive emotions.

I know of a local company who has received countless awards for their innovative practice who starts their morning staff meetings with box breathing and have found that this increases productivity as well as building a strong, cohesive, supportive team environment.

What is Box Breathing?

Box breathing is a simple practice that involved a specific pattern of breath control that you can do anywhere, anytime and offers a range of benefits for both mind and body. It can also be used as a focussing exercise, helping us to manage stress and bring our focus back to the moment rather than worrying about the past or the future. It breaks our breathing into four equal parts, like the four sides of a square box: 1) inhaling deeply; 2) holding the breath; 3) exhaling slowly and fully; and (4) holding the breath again.

As we breathe, we imagine tracing the outline of a square box with each cycle of our breath. Firstly, we visualise our finger tracing up the left side of the box at the same time as inhaling deeply through our nose, filling our lungs with air for a count of 4. Next, we hold our breath for a count of 4 as we imagine tracing across the top of the box. Next, we exhale slowly and completely through our mouth for 4 counts as we trace down the third side.  And finally, pause, holding our breath for another 4 counts as we trace along the bottom of the box.  This pattern is repeated – I would suggest 5 times.

At the beginning, you might find your mind starting to wander, but you can train yourself to gently bring your focus back to your breath.

Why do Box Breathing?

There is so much science extolling the benefits of box breathing. In addition to lowering stress by reducing levels of stress hormones like cortisol, it has been known to quiet the mind and improve concentration by regulating breathing and bringing focus to the counting pattern.

Box breathing can even help you not only to fall asleep more quickly but also improve the quality of your sleep through its calming influence on your mind and your body.

Box Breathing in a Nutshell

1. To start:  Find a comfortable position sitting down with your back straight and your hands resting on your lap with your palms facing up and your feet flat on the floor.   Alternatively, you could lie down if you prefer.
2. Close your eyes: You can close your eyes or focus on an object in the room, whichever is more comfortable for you.
3. Relax:  Take a moment to relax your body. If you have time, you could use this moment to start focussing on the crown of your head and move slowly through your body relaxing each part until you reach the tips of your toes.
4. Tracing the box:  Inhale deeply for 4 counts. Hold your breath for 4 counts. Exhale slowly for 4 counts. Pause and hold for 4 counts.
5. Repeat: After the first cycle of inhaling, holding, exhaling, and pausing, repeat the pattern a further 4 or 5 times, or if you are more practiced, an even longer period of time.
6. Finally: To finish, take one final deep breath in and exhale fully. And when you’re ready, open your eyes.

Start Box Breathing today.

If you haven’t tried this practice before, why not consider starting your day with a few minutes of box breathing, or by incorporating it into your lunch routine or even as part of your bedtime ritual?

And to experience the full benefits of box breathing, it is important to undertake the practice consistently. You could start with just one minute each day (3-4 cycles) and slowly increase this to 10 minutes or more. You could also try increasing the counts from 4 to 5 when you become more practiced.

Remember, consistency is key, so I would recommend that you try to practice box breathing regularly to experience its full benefits.

Box breathing is explained and practiced in our Marbles Creative box breathing video and you can download it for the knock down price of £4.99 here:  Shop – Marbles Creative