Toolkit
Deeper Purpose
Box Breathing
What
Box Breathing is a variation of breath counting that involves a mental visual image with 4 phases—each corresponding to 1 side of a box.
Why
According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS). Similar to simple breath counting, box breathing offers a form to guide your breath as you allow the mental chatter to settle naturally and your body to deeply relax. If I am feeling particularly anxious or agitated, I find this practice useful to calm my nerves and relieve stress.
How
Begin with an inhale for a 4-count
Hold it at the top of the inhale for a 4-count
Release for a 4-count, exhaling slowly
Hold again for a 4-count, and then repeat, making your way around the four sides of this imaginal box again, starting with another 4-count inhale.
Box breathing with this four-four-four-four ratio has a neutral energetic effect: It’s not going to charge you up or put you into a sleepy relaxed state. It will make you very alert and grounded, ready for action.
by Montaia