Box Breathing

A common basic meditation/breathing technique is Box Breathing. Also known as Square Breathing, or Four-Square Breathing, Box Breathing has been used to calm the nerves and relieve stress by helping to regulate the autonomic nervous system. Researchers at the National Center for Complimentary and Alternative Medicine report that Box Breathing has been shown to bring the respiratory system back into alignment and prevent the shallow breathing that often results from the “Fight or Flight Response” when stimulated by stress. This shallow breathing (upper lung breathing) does not allow for an efficient gas exchange of oxygen and carbon dioxide in the lung tissue, and over the long run reduces the amount of oxygen carried by the blood.

This Fight or Flight Response results from the Sympathetic Nervous System (SNS) hijacking the body to prepare it for dealing with an imminent threat. Box Breathing and other forms of controlled breathing, allow one to practice consciously re-taking control of basic body systems (like respiration) despite the stress stimulus. In addition to reducing stress, Box Breathing has been used to treat insomnia, anxiety, depression and intense pain. Thus Box Breathing has been expressly used by soldiers and law enforcement officers to practice maintaining calm and focus during situations of extreme stress.

When first practicing Box Breathing, find a quiet, temperature comfortable place where the phone and/or other people will not interrupt you for at least five minutes. As you become more familiar with being aware of and controlling your breath, you will find it easier to reach this controlled breathing state despite the distractions and chaos around you.

1. Sit with your back straight, in a position you will not fall asleep (upright in a chair or upright in a meditative posture.

2. Be conscious of your posture, imagine lifting your head by your ears to maintain your neck directly over your spine.

3. Soften and relax your face. If you feel comfortable, close your eyes or if you want to keep eyes slightly open, try to hold your gaze at a 45 degree angle downward at the ground a few feet in front of you.

4. Draw your focus inward on your breath. Relax your jaw, gently resting your tongue to touch the roof of your mouth and consciously breathe through your nose. The more you focus on your breathing, the more your mind will clear as its only focus is the task at hand.

5. Inhale through your nose for a count of 4 or 5, allowing the breath to expand your belly. Hold the breath for the same count of 4 or 5.

6. Exhale all of the air out of your lungs for the same 4 or 5 count, remembering to relax your face and hold the breath again for the same count of 4 or 5.

 

Repeat at least 4 times.

Here is a YouTube Video on Box Breathing by Navy Seal Mark Divine: