A simple, yet beneficial, breathing technique.
Here is a breathwork technique that can bring more calm, heightened focus, and many other benefits.
Box Breathing
Box Breathing, also known as four-square breathing, can be beneficial for everyone. To get started, sit upright in a comfortable chair with your feet flat on the floor and arms resting in your lap. Sitting in a quiet environment will allow for added relaxation and calm.
Step 1: Exhale slowly
Slowly exhale through your nose or your mouth, whichever feels better to you. Release the oxygen from your lungs. Focus your attention only on your breathing.
Step 2: Inhale slowly
As you count to four slowly in your head, inhale deeply through your nose. Fill the abdomen with air allowing the stomach to rise as you breathe in. Feel the air rise and expand the chest as you complete the inhale. This step is the first side of the box in this box breathing technique. You may want to visualize a line being drawn from the bottom up to form one side of the box as you breathe in and count to four.
Step 3: Hold
Hold your breath for another slow count of four. You can visualize this step as the top of the box.
Step 4: Exhale slowly
Slowly release the air through your nose or mouth, whichever you prefer, to the count of four and visualize the line being drawn from top to bottom to form the other side of the box.
Step 5: Hold
At the bottom of your exhale, hold for the count of four as you visualize the line being drawn across the bottom to close out the box.
Repeat
Repeat Steps 2-5 as many times as you’d like.