Our modern lifestyle often celebrates being busy, treating it like a badge of honor. It’s as if outpacing others in busyness somehow proves greater importance or value. While having days of hustling can be exhilarating, chronic stress has detrimental effects physiologically, mentally and emotionally. One of the simplest and most powerful tools to bring ourselves back to calm is through our breath. Our breath is the foundation for life. In many ancient traditions, it is seen as the bridge between body, mind, and spirit. Without proper breathing, our cells and tissue don’t get proper oxygenation which can result in our bodies going into a stress response and therefore creating fatigue, anxiety, overwhelm and other symptoms.
When we breathe with intention, we activate this lifeforce, allowing ourselves to feel more alive and grounded. One of my favorite breathwork exercises is box breathing. Box breathing is a breathwork technique that involves consciously regulating your breath in a rhythmic pattern. It’s called “box” breathing because each phase of the breath—inhale, hold, exhale, hold—is equal in length, forming a mental “box.” This practice activates the parasympathetic nervous system, which is responsible for the body’s rest-and-digest state, it oxygenates cells and balances carbon dioxide levels all which help to reduce stress and increase feelings of peace.
Box breathing is so powerful that even the U.S. Navy SEALs use it to stay calm and focused in high-stress situations. Also called “square breathing” or “four-square breathing,” it has its roots in pranayama, the ancient Ayurvedic breathwork practice from India. This structured breathing technique can help calm the mind, sharpen focus, and improve physiological responses, making it an ideal tool for navigating the busy holiday season.
How to Practice Box Breathing
Here’s how to do it:
- Prioritize taking a short pause. Aim to focus fully on nothing but the simplicity of your mindful breathing for a full 5 minutes.
- Inhale through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale through your nose for a count of 4.
- Hold your breath again for a count of 4.
- Repeat this cycle for 3–5 minutes or as needed. You can adjust the count to suit your comfort level, but the key is to maintain an even rhythm.
If you’d like to follow a guided version of this, click here.
Box breathing’s effectiveness lies in its ability to tap into the body’s innate calming mechanisms:
- Activates the Parasympathetic Nervous System: Deep, slow breathing signals the brain that it’s safe to relax, slowing the heart rate and reducing stress hormones like cortisol. This counteracts the “fight-or-flight” response often triggered during stressful times.
- Oxygenates the Cells: Conscious breathing increases oxygen intake, nourishing the body’s cells. This not only calms the nervous system but also provides a gentle, revitalizing energy.
- Balances Carbon Dioxide Levels: Holding the breath in between inhales and exhales helps regulate CO₂ levels in the blood, enhancing oxygen delivery to the brain, which sharpens focus and promotes clarity.
Let box breathing be your secret weapon against overwhelm. It’s a simple, accessible practice that can help you stay calm, centered, and fully present, allowing you to enjoy your days with greater ease and joy. So the next time you feel stress creeping in, pause, take a deep breath, and let the rhythm of your breath guide you back to calm.
Written by Sue Rapley
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