Box breathing: the breathing to reduce stress

What is box breathing?

Box breathing (also known as square breathing) is a breathing technique mainly used to reduce stress and anxiety. Box breathing gets its name because you breathe in four steps, as if you were breathing along the four edges of a box.

Breathing techniques can still have quite a floaty image. If you ask us, this is quite strange. In fact, box breathing is an enormously powerful, and above all, practical tool for reducing stress and anxiety. Even the Navy SEALs - the strongest soldiers in the world - use this technique to stay calm and think clearly in stressful situations.

Box breathing: step-by-step explanation

The great thing about box breathing (and other breathing techniques) is that you can practice it anytime, anywhere: on public transport, before meditating or at work. After all, you always have your breath at hand! We tell you step by step how to practice box breathing yourself:

1. Find a comfortable place where you can take a moment for yourself undisturbed.
2. This step is optional: If you feel safe enough, you can close your eyes. This can help you focus better.
3. Breathe in for four counts through your nose.
4. Hold your breath for four counts.
5. Exhale for four counts.
6. Hold for another four counts.
7. Repeat for several rounds until you begin to feel calmer.

What is box breathing good for?

The biggest benefit of box breathing is reducing stress and anxiety. Focusing on your breathing turns off the body's fight-or-flight mode and activates the "rest and digest" system. Your brain receives a signal at this time that it is safe, allowing you to relax better.

Box breathing has other benefits, namely:

• Improves focus and concentration
• Stabilizes blood pressure
• Resets your body
• Calms the mind

The nice thing is: you feel the effects immediately. It's like pushing a "reset" button for your body. Box breathing is perfect for those moments when you need a break from the hectic pace of life.

How can I practice box breathing myself?

Box breathing is not just for stressful moments. It is a practical tool to give your daily routine a positive spin. In fact, breathing techniques work best when you make them part of your daily routine. Should you suddenly find yourself in a stressful situation, your body will know right away what to do.

Practice box breathing, for example:

• Right after getting up (before breakfast)
• Before meditating
• Before going to bed, to unwind

Of course, some mornings you feel more like performing your morning ritual than others. Although it's not a bad thing if you skip a day once in a while, it's still important to be consistent if you want to experience the benefits of box breathing. Try to take a moment every day to consciously breathe, even if it's just 1 minute.