Box breathing is one of the simplest and most effective breathwork exercises you can learn. Despite its name, it doesn’t involve any physical boxes. Instead, the term describes the structured pattern of the exercise.
In box breathing, you spend equal time on each phase: inhaling through the nose, holding the breath, exhaling through the nose, and holding the breath again. Visualise each phase as a side of a box, with the length of each phase representing an edge. The steady rhythm and tempo of box breathing promote relaxation, largely because they require you to focus on counting the duration of each phase.
Click here for a visual guide to help you through it.
This technique is also known as meditation breathing or mindfulness breathing, as it involves a breathing pattern that helps clear the mind and concentrate on a single focus. Box breathing is an ideal technique for achieving this.
Steps to Follow
- Breathe in through your nose for four seconds.
- Hold your breath for four seconds.
- Breathe out through your nose for four seconds.
- Hold your breath for four seconds.
How Long to Practise
Repeat these steps for four rounds or 10 minutes or as long you like.