Box breathing is a simple yet effective technique that you can practice anywhere.
By occupying your mind with a four-count breath cycle, it calms your nervous system and reduces stress. This practice can restore a relaxed breathing pattern, clear your mind, and enhance your focus.
HOW TO PRACTICE BOX BREATHING:
Step 1: Breathe in while slowly counting to four
Step 2: Hold your breath for 4 counts while keeping your body and face relaxed
Step 3: Slowly exhale through your mouth for 4 seconds
Step 4: Repeat steps 1 to 3 for 1 minute and build up the time as you feel more comfortable
Note: If you are experiencing issues playing the video click here to watch on YouTube
WHEN TO PRACTICE
- Before bed
- When a stressful situation arises
- Anytime of the day
CONTRAINDICATIONS
While this practice is safe for most people, if you have asthma or COPD, you may find it harder to take longer breaths, so work with your comfort and keep your inhaler close by if you use one. If you have a pre-existing respiratory condition, please seek the advice of a respiratory specialist before taking part in this practice.
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