Box Breathing
Contents
Studies suggest rhythmic breathing reduces stress. ⬦Focused breathing engages the parasympathetic nervous system. ⬦ Calms the body from a fight or flight response. ⬦ Restores balance from an over-active sympathetic state. ⬦ Box breathing is an easy, practical psychology mechanism to restore balance from perpetual anxiety-related states.
Our environment affects us, and we affect our environment.
This is a profound psychological principle.
Smiling, whether cleverly induced or naturally generated, artificially generates endorphins in both our physiology as well as others as described in this blog post.
This simplistic, affable gesture is remarkably contagious yet free and easy to implement. No degree or experience is required. Just practice.
Let’s breathe
Mindful breathing exercises are another example of introducing purposeful body expressions to re-center our physiology, reduce cortisol levels, relax, & destress. Rhythmic controlled breathing is a shared attribute to body-balancing performances of meditation, running, & yoga.
When under excessive stress, our breathing shifts from the diaphragm (belly) to the chest. Respiration instinctually becomes shallow & irregular by design all thanks to the autonomic nervous system (ans).
We can artificially stimulate a parasympathetic response by restoring diaphragmatic breathing when our body has excessively engaged our fight or flight response.
The physiological consequence of stressors, both real & perceived
The ANS is responsible for regulating automatic (without conscious thought) functions. Think⸺heart rate, respiration, digestion. It contains two branches: the Sympathetic Nervous System (sns) & Parasympathetic Nervous System (psns).
The SNS behaves like a coach preparing us to battle actual or perceived threats. Conversely, the PSNS functions to restore the body to balance by decreasing the heart rate & slowing breathing.
A quick mnemonic for parasympathetic is—parachutes are used to slow a person down in free fall, thus the PSNS is the slowing autonomic branch.
Box breathing
Having origins in Navy Seal training, box breathing is a structured breathing exercise named aptly for participants visualizing a box. The box visual provides an anchor to focus attention on the act of inhaling & exhaling and to enter rhythmic breathing quicker. Box breathing is said to have profound effects on soldiers practicing this technique allowing them to remain present, calm, composed & focused under extreme stress.
The Box breathing pattern is this.
Visualize a box. Each side traveled is an inhale, hold, exhale, hold; repeat. Each side of the box has a four-count duration of approximately four seconds. If four seconds is too long try three.
Begin by traveling up one side of the box on a four-count while inhaling deeply. Hold your breath, again on a four-count, and cross the box horizontally. A four-count exhale on the way down, then lastly, maintain a four-count across the bottom of the box without air in your lungs.
Repeat.
Habituate & pair the Box
Consider performing this alone. Incorporate this breathing practice into a daily routine such as preparing for the day in the morning or before an anticipated stressful event.
Pair the four-count with a subconscious verbal affirmation.
Think, if I want to be calm tell yourself to do so. Conditionally pair a two-word phrase with breathing which allows you to keep track of the count.
Pair example
Substitute the four-count for each side of the box with ‘be calm, be calm.’ As you make your way around the box you're affirming what you want to be while engaging in the act of rhythmic breathing.
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Focus daily on what you can control. Begin each day creating the best possible outcome for success.
Start with a smile. Then box breathe.