How to Practice Box Breathing: Benefits of Deep Breathing

Box breathing, also known as square breathing or four-square breathing, is a four-part breathing exercise that can restore calmness and wellbeing to the mind and body when under stress. This deep-breathing technique involves inhaling deep into the belly, holding the breath at the top of the inhalation for at least four counts, exhaling, then holding the breath at the bottom of the exhalation for four counts. Yogis and Indigenous cultures have used this technique as a healing modality for thousands of years. The diaphragmatic breathing technique has roots in [Pranayama](https://www.masterclass.com/articles/pranayama-breathing-explained) breathwork, an ancient practice that focuses on extending life force through inhalation, breath retention, and exhalation patterns. The US Navy Seals have recently adopted the technique, which they call tactical breathing, to help soldiers manage highly stressful situations during combat and battle. Deep breathing is a great tool to have in your self-care toolbox for moments of stress and anxiety. Here are some of the primary benefits of deep breathing: - __Helps deactivate the fight or flight response__. The two subsystems of the autonomic nervous system are the sympathetic and parasympathetic nervous systems. When the sympathetic nervous system is activated, the body exhibits a “fight, flight, or freeze” response, in which it readies itself to “fight” for survival, triggering the release of cortisol, a stress hormone, dilating the pupils, and muting pain perception. Sometimes, the body enters this mode without a trigger, which is known as a panic attack. Deep breathing helps our body move into the parasympathetic, or “rest and digest,” mode, which helps calm the body down. - __Ability to stay calm in stressful situations__. Deep breathing can help generate a relaxation response rather than a stress response, which can help you make calm, rational decisions when there is external stress. - __Helps stimulate the vagus nerve__. Deep breathing stimulates the vagus nerve (the cranial nerve that controls digestion, heart rate, and blood pressure) by sending a signal to your body to relax and calm down. You can practice this mindful breathing technique at any point in your day. To experience the rejuvenating effects of box breathing, follow these steps: 1. __Sit in a comfortable position__. If you are in a place where you can sit comfortably on the floor or on a yoga mat, do so. If not, you can practice this breathing technique while standing up, driving, or walking. 2. __Relax your body and fully exhale__. Prepare to start the breathing technique by expelling any stagnant air in your lungs. 3. __Inhale through the nose for four counts__. As you inhale, fill your belly first and then your chest and throat to a slow count of four. Hold your breath at the top of the inhale for a count of four. 4. __Exhale through your mouth to a count of four__. Slowly open your mouth, exhaling to a count of four through pursed lips or by making a soft “haaaa” sound. Hold at the bottom of your exhale. Suspend your breath at the bottom of your exhalation for a count of four. 5. __Repeat multiple times__. Repeat this box-breathing technique a minimum of 12 times, or more if possible. While you are breathing, imagine each part of the breath as one side of a box. As you complete each step, you are drawing that side of a square. It is complete after the suspension at the bottom of the exhale. Note how you feel after practicing this breathing technique. Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. Box breathing is a valuable mindfulness technique that can help with stress management and overall wellness.