Box breathing is a centuries old technique that acts as an effective strategy for quickly entering a calm, centred state of mind and body especially if you’re in an intense situation. It’s an easy technique that you can use anywhere, just practicing for a few minutes anytime you need to boost your creativity or concentration, break free from scattered thinking or simply return to a state of wellbeing and peace. It’s also an effective breath to use at the beginning of a meditation or yoga nidra practice.
This practice is also called “same breath” because you inhale, hold, exhale and hold for equal breaths. Try starting with a count of 4: inhale for 4 counts, hold for 4 counts, exhale 4 counts, and hold 4 counts. You can increase the count as you learn to breath more deeply and the practice becomes easier. It is an excellent way to develop focus, lower heart rhythms, and reduce stress or anxiety. This practice is also a powerful way to change your state or mood.
Remember to breath in through your nose, not only do the nasal hair filters out dust, and allergens but it significantly enhances your lung’s capacity to absorb oxygen!