Box breathing, or square breathing, is a meditative practice that I use several times a day to calm and energize myself.  I do it at the airport, doctor’s office, meetings, and sitting in traffic.  I also use it when I have writer’s block and when I need to shift gears from one task to another. 

It’s been reported that box breathing is used in training the U.S. Navy SEALS, police officers, firefighters, and other high-stress jobs.  However, box breathing can be beneficial to anyone who wants to:

• Reduce stress
• Calm the mind
• Do a quick meditation
• Focus on a task
• Generate creative ideas
• Fall asleep faster
• Improve your breathing and reduce your symptoms if you have asthma, chronic obstructive pulmonary disease (COPD), or other lung diseases   

Getting Started with Box Breathing

The beauty of box breathing is that you can do it anywhere and anytime. You can do it sitting, standing, or lying down.  No special equipment is needed. However, there are several apps and online videos that you can use as a part of your practice.

While many recommend doing box breathing in a “stress-free” environment, I find that the biggest value of this technique is using it as a secret weapon when I feel stressed and nobody is around to talk me off the ledge.  However, if you are new to box breathing, you should practice in a stress-free, quiet environment where you can learn to focus on your breathing.

I recommend that you learn to do box breathing sitting down and that you intentionally practice it sitting down for about five minutes a day. Once you know how to box breathe and feel its benefits, you will be able to do it under during difficult times like rush hour traffic and before you write that email that you can’t take back.

Let’s get started!

Step 1

Sit upright with your feet on the floor.

Try as much as to possible to stay in the moment as you focus and feel your breath as it enters and leaves your body. 

Slowly exhale through your mouth to get all the oxygen out of your lungs.

Step 2

Inhale slowly and deeply through your nose and count silently to the count of 4.

Feel the air as it fills your lungs and fills your abdomen.

Step 3

Hold your breath to the count of 4.

Step 4

Exhale slowly through your mouth to the count of 4.

Focus on the breath leaving your lungs and emptying your abdomen.

Step 5

Hold your breath to the count of 4.

I hope that you will try box breathing and find it a valuable practice that you can use throughout the day. Ideally, you should do at least four rounds of box breathing to feel the benefits.  This technique may be very valuable if you have high blood pressure and need to add stress management to get it under control.

Lately, I have been using box breathing as a part of my practice of mindful eating.  After I pray and ask for blessings on my food, I do two rounds of box breathing to calm my mind before I eat.  If I am feeling especially prone to stress-eating, I will do several rounds of box breathing.

Reflect

1. What are three situations where you can use box breathing to calm your mind and reduce stress?

Please share your experience in the comment section of this blog. Or you can join the conversation on the Keep It Tight Sisters Facebook Group.

Keep It Tight Sisters!

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