Box Breathing: In today’s run-of-the-mill life, everyone is a victim of stress and depression. Unhealthy lifestyle and above all the threat of corona is making everyone physically and mentally ill. Due to stress and depression, a lot of change is also seen in the way of behavior and conversation. Although there are some exercises to get rid of stress and depression, with the help of which we can keep ourselves healthy. Although there are many yoga and exercises, but out of all these, the one that is very effective is Box Breathing Technique. This is a kind of stress management exercise which can be done very easily, along with relieving stress, it helps you to focus. It also helps in knowing what is the right way of doing box breeding and what are the benefits of it.
What is box breeding?
While doing box breathing technique, you have to take deep breaths, this reduces stress and depression. Concentration increases and there can be many other benefits. Box breathing not only physically slows your breath, but it also forces your mind to focus and become aware of your breath. This can be very effective especially during times of stress and depression. Along with this, it can also benefit you a lot in daily life. Box breathing is known by many names: Four-Square Breathing, Square Breathing, Four-Count Breathing, Sama Vritti Pranayama, Tactical Breathing and Yogic Breathing.
When you are under stress, it is a process of your system that your breathing becomes faster. This is a part of the natural stress response. This type of rapid breathing is what we call hyperventilation, where you exhale more than you inhale. It reduces the level of carbon dioxide from your body and makes you feel light. But when you do box breathing, slowing down your breath helps in controlling hyperventilation, it brings the rhythm of your breath back into rhythm and relieves your stress.
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how to do box breathing
- Breathe in through the nose for 4 seconds.
- Wait for 4 seconds.
- Exhale for 4 seconds.
- Wait for 4 seconds.
- Repeat this process like this 3 to 4 times
If you only have time to do 4 cycles, in about 2 minutes you will feel the difference. Even better, if you can get by in 5 minutes or more, you’ll reap even more benefits.
These are the advantages of box breeding
- Taking deep breaths calms the nervous system.
- Decreases the level of the stress hormone cortisol, which reduces stress and relaxes the mode
- This increases concentration and focus.
- Thinking positively helps.
- By doing this regularly, the problem of depression and anxiety goes away.
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