I find that breathing techniques are one of the simplest and most effective relaxation techniques. Anyone can use them anytime and anywhere. Breathing relaxes our mind, gives us a feeling of inner peace and regenerates our body energy in a very short time.
I would like to introduce you to the box or square breathing technique. To practise it, simply imagine the four sides of a box. Start at the bottom right side and up (inhale), the top line (hold), the top left side down (exhale) and then bottom (hold) and then start again from the beginning at the bottom right side.
Here’s how to practice the box or square breathing technique:
Find a comfortable seated position: Sit in a comfortable chair with your feet flat on the floor and your hands resting on your lap. You can also practice box breathing while lying down if that’s more comfortable for you.
Relax your body: Close your eyes and take a moment to relax your body. Let go of any tension you may be holding in your muscles, starting from your head down to your toes.
Inhale (4 seconds): Begin by taking a slow, deep breath in through your nose for a count of four seconds. Focus on filling your lungs completely with air, expanding your abdomen as you breathe in.
Hold (4 seconds): Once you’ve inhaled fully, hold your breath for a count of four seconds. Keep your lungs filled with air and maintain a sense of stillness and calmness during this pause.
Exhale (4 seconds): Slowly exhale through your mouth for a count of four seconds, releasing all the air from your lungs. Focus on fully emptying your lungs and allowing any tension or stress to leave your body with each breath out.
Hold (4 seconds): After exhaling completely, hold your breath out for another count of four seconds. Maintain a sense of relaxation and stillness during this brief pause.
Repeat: Continue this pattern of inhaling for four seconds, holding for four seconds, exhaling for four seconds, and holding for four seconds. Repeat the cycle for several minutes or until you feel calm and relaxed.
The box breathing technique can be practiced anytime, anywhere, and is particularly useful during moments of stress, anxiety, or when you need to calm your mind and regain focus. Consistent practice can help improve your ability to manage stress and promote a sense of well-being.
