Box Breathing, what is that:
Box breathing, also known as square breathing or four-square breathing, is a simple yet effective relaxation technique used to manage stress and anxiety. It involves a specific pattern of breathing that creates a rhythmic and calming effect. The technique typically consists of four equal steps, forming a “box” or square shape when visualized. Here’s a common way to practice box breathing:
Inhale (4 counts): Take a slow, deep breath in through your nose, counting to four as you fill your lungs with air.
Hold (4 counts): Once you’ve inhaled completely, hold your breath for a count of four. Keep your lungs filled with air during this pause.
Exhale (4 counts): Slowly exhale through your mouth, counting to four as you release the air from your lungs.
Hold (4 counts): After exhaling, pause and hold your breath for another count of four before beginning the cycle again.
Repeat this process for several rounds, gradually adjusting the counts if needed. The key is to maintain a consistent rhythm and focus on the breath, helping to promote relaxation and reduce stress. Box breathing is often used by individuals seeking to manage anxiety, improve concentration, or enhance overall well-being.
Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 