BOX BREATHING TO REDUCE STRESS: TECHNIQUES, BENEFITS AND HOW TO DO IT

We all know we should eat well, move regularly and sleep deeply - and now, how we breath is also getting more traction in the health and wellness worlds.

No wonder. Breathing is something we all have to do, and doing it well is associated with big benefits: a 2023 review published in Nature found that breathwork may be effective for improving stress and mental health, including reducing depression and anxiety.

One of the most famous breathwork techniques is box breathing. It's a technique used in all sorts of people who prefer or need to stay calm, ranging from your favourite yogi to Navy SEALs. It's also a simple technique that's easy for beginners.

What is box breathing?

Box breathing is a style of breathing in which the breath is inhaled, held, exhaled and held. 'Box breathing is a nervous system regulating breath technique known traditionally as Sama Vritti Pranayama,' explains yoga instructor, sound healer and founder of Soul Sanctuary, Cat Meffan. This sanskrit name translates to "equal fluctuations breath control".

'In this technique, you use equal counts for the inhales, exhales and holds; breathing in and out through the nose. We focus our awareness on moving the breath through the four parts - hence the "box",' says Meffan.

What are the benefits of box breathing?

'All pranayama techniques are here to enhance our prana/life force energy,' says Meffan. When it comes to box breathing, the benefits come from the simple stages and equal emphasis, she says. 'By concentrating on this, we are moving the mind away from worry and overwhelm and instead bringing the mind, body and spirit to a place of presence, grounding and mindfulness.'

Researchers from a small 2020 study reported that equal breathing techniques like box breathing work as a distraction from stressors and was better than long, deep exhales at reducing physiological arousal, such as heart rate variability, blood pressure, mood and blood levels of serotonin. That's despite there being fewer moments of 'relaxing' exhales.

'Another benefit of Sama Vritti is that it can enhance performance for many people, again by bringing them into deeper awareness and connection to the body and breath and being able to focus the mind on the task in hand or tasks ahead,' says Meffan.

With studies finding that breathing practices can aid relaxation to improve attention on tests, as well as improve self-esteem when performing, it's no surprise that athletes and those at the top of their game employ breathwork tactics.

And box breathing also works on a deeper level. 'Using the nasal inhale and exhale we are tapping the parasympathetic nervous system - our place of rest and digest,' says Meffan. Slow breathing techniques are also shown to activate the parasympathetic nervous system, so utilising both techniques in box breathing is a great way to get supercharge the calming effects.

How to do box breathing

Box breathing is for pretty much anyone (with some exceptions mentioned below) who needs to chill. And even if you're not feeling fried by stress right now, breathwork can also make you more resilient to future stressors, which is why it's a great practise year round.

'Having this technique in your "breathwork toolbox" is a great way to prevent stress as well as dealing with it when it arises,' notes Meffan.

'It's an easy and accessible practice that can be done anytime, anywhere. However anyone who is pregnant or has respiratory issues should consult with a professional before doing any breath retentions.'

She recommends doing Sama Vritti practice for between two to five minutes. 'Most people will feel the calming effects of this pranayama quickly. It's a beautiful way to soothe the mind and body before a meditation, but would be equally as powerful to be done before doing a big work presentation.'

To do it, follow this sequence:

  • Find a comfortable seated or standing position, making sure your belly and diaphragm have room to move in space and in your clothing. You might want to close your eyes, but you don't have to.
  • Inhale through the nose for a count of four.
  • Hold the breath in your lungs for a count of four.
  • Exhale through pursed lips for a count of four.
  • Hold the breath out for a count of four.
  • Repeat the inhale, hold, exhale, hold pattern. As you advance with this practice, you can increase the counts, inhaling, holding and exhaling for longer.

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