Relaxation techniques can be effective in reducing symptoms of anxiety and depression. These techniques can also improve focus, mental acuity, and performance at work, or even aid in preparing for sleep. One such technique, called Box Breathing, can help you slow your breathing and achieve a state of focus and concentration without stress.
It works by distracting your mind as you count to four (4), calming your nervous system, and decreasing stress in your body. The breathing pattern should be be 4:4:4:4
- 4-second inhale,
- 4-second hold,
- 4-second exhale,
- 4-second hold.
How to do Box Breathing
Anyone can practice this technique and it’s useful in stressful situations when you want to re-center yourself or improve concentration. Box Breathing is easy and quick to learn.
Step 1: Breathe in through your nose counting to 4 seconds. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your nose for 4 seconds.
Step 4: Repeat steps 1 to 3 for 5 minutes or until you feel re-centered.
Practice this regularly to encourage deep breathing on a daily basis. Stop if you feel dizzy or uncomofrtable.
