Box Breathing is a key to inducing a relaxation response in the face of pressures and crises that many people are unaware of.

Box breathing can be an important element of our morning routine. This time, it’s not as a way to relieve stress, but as a way to start the day in a peaceful mood. In addition, it is not a terrible idea to do it during the day because it reminds the mind-brain link that relaxation is the norm. Finally, doing it at the end of the day, typically the last thing in the night when consciousness is fading, causes this relaxing process to sink and get ingrained in the unconscious, thereby promoting a relaxation habit sooner or later.

Over time, experts have deemed box breathing to be an effective method of coping with difficulties. More importantly, because it is so simple to teach, it is quickly becoming a popular technique for therapists and aid workers to help traumatized people cope with pain and stress.

The objective of this article is to teach people how to use the “Relaxation Response” anytime they feel stressed. It’s important to understand that when we’re anxious, our brain frequently initiates the flight or fight response. The “fight, flight, or freeze stress reaction” for survival is well-known to most of us. Aren’t you aware? A 3-minute updated video on the subject is available below:

Video Credit: Braive

The Fight or flight mechanism is a built-in survival mechanism for us. However, whenever this mechanism is triggered, it acts as an alarm system, triggering the production of stress hormones like cortisol and adrenalin. These hormones cause tension and should not be left on the skin for long periods of time. Otherwise, we’ll burnout sooner, age faster, and die younger.

This development necessitates turning off the stress response. This necessity underscores the importance of ‘Box Breathing,’ otherwise known as square breathing or Navy Seals Breathing. Box Breathing assumes that breathing deeply and slowly in a regulated manner is the fastest way to turn off the “stress response” and turn on the “relaxation response.” Do not forget to “Belly Breathe” when performing this procedure. The following are the procedure’s specifics:

Box Breathing Procedure

There are four (4) steps to the procedure:
1. Breathe in (ideally through your nose) for 4 seconds.
2. Hold your breath for four seconds.
3. Exhale for 4 seconds through your mouth.
4. Then pause for four seconds before taking your next breath. Repeat the sequence at least 5 times in a row.

The Box Breathing procedure can be performed at any time and in any location. You can use the video timer below to keep track of your time at the 4 second intervals:

Video Credit: HeatXtreme

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