HOW TO Do Box Breathing

What Is Box Breathing? 

Box breathing, also known as square breathing, is a breath control technique that focuses on slow deep inhales and exhales. It can be used for stress reduction, focus and concentration. 

how to practice box breathing...

Getting started

Begin in a comfortable seat with a straight spine. If possible, find a quiet space with few distractions. Place hands gently on lap or knees.

STEP 1: Slowly exhale

Sitting upright, slowly exhale through your mouth, letting all the air out of your lungs.

Step 2: Slowly inhale

Inhale slowly and deeply through your nose to a count of 4. Fill your lungs with breath deeply until your lungs are full.

Step 3: Hold  Your breath

Hold your breath for a count of four. Avoid tensing your body.

Exhale through your mouth for a slow count of 4 and empty lungs & abdomen of air. Try to have each count be similar pace.

step 4: Slowly Exhale

step 5: Hold your breath

Keep your lungs empty for a count of four. 

Step 6: Repeat

Continue the process of inhale, hold, exhale, hold to counts of 4.  Begin with shorter rounds (several minutes) and move up to larger periods with more practice. 

Tips:

If you feel dizzy at any time, return to your normal breath.  To help with focus, visualize tracing around a box during each step of the exercise. 

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