Raise The Rouf Health A new week means new opportunity to become a better version of you and “Raise your wellness rouf!” This week’s wellness tip to get your Monday started right dives into what is known as the “Box Breathing” technique, a specific rhythmic breathing pattern that is incredibly useful for managing everyday stress, stresses that we all deal with! It allows you to calm the mind and body in seconds and could not be any easier to perform!
What Is Box Breathing?
We face so many stresses in our daily lives, which means our sympathetic nervous system (SNS), or “fight of flight” response, are often “turned on” more frequently than we want/need them to be. Box breathing is a calm, controlled style of breathing that works to shift away from the SNS and engage our parasympathetic nervous system (PNS). Think of your SNS as what’s on when we’re being chased by a bear, and your PNS as what’s predominantly on (hopefully) when we sleep at night. They are both crucial for our survival and have their place, but as mentioned, many of us have a SNS that’s “on” much too frequently. Box breathing helps to restore PNS balance. Here’s how you do it:
First, find yourself a nice quiet area, preferably where you won’t be distracted. You can do this either seated or standing.
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat for as many cycles as you wish!
Why Box Breathing Is Useful
- Reduces stress and anxiety — as mentioned, the controlled breathing activating our parasympathetic nervous system, essentially telling our body, “we are okay.”
- Improves focus and mental clarity — because we’re no longer in that fight or flight mode, our focus is stronger and our thoughts are less panicked and more rational.
- Lowers physical tension — engagement of the PNS comes with the physiological byproducts of lowering heart rate, blood pressure, and muscle contraction. The body is now in a more relaxed state, so it now has no need for these things to be high
- Supports better sleep — This breathing can be performed at any time throughout the day, but I personally love making it a part of my evening wind-down routine. It’s the perfect addition to calm my body and mind at the end of a productive day, preparing my PNS for a restful night of sleep and recovery! This then allows me to wake up feeling energized and ready to attack another day!
- Easy to learn and use anywhere — the best part… there’s no fancy equipment needed! You can do this whenever it fits into your schedule, and even just a couple minutes can allow you to reap the benefits and calm the body!
Common Examples & Use Cases
- Before a stressful meeting or presentation — with any presentation or associated nerves, just a few breaths tells your body, “hey, we’re not running from a bear… we’re just fine.” You’ll likely still feel nervous, but you’ll be much more composed and confident!
- During exercise or athletic performance — commonly used by athletes, particularly prior to competition, in order to calm themselves, dial in their gameplan, and allow them to perform at their best
- Military and first-responder training — professions under high pressure, such as Navy SEALS, often utilize such techniques as well!
- Winding down before sleep — as part of a nighttime routine to calm the body and prepare for a restful night of sleep
- Workplace breaks — gives separation from the constant “go go go,” providing a quick reset during a busy day
Final Thoughts
In a world where there is constant stimulation and stressors around us, it can make for very overwhelming moments. Taking just a few breaks throughout your day, when you start to notice things piling up, can make all the difference in your stress, mood, and resulting performance! Give it a try this week, and notice how much calmer you feel! The more consistent you are with it, the more it’ll simply become a daily ritual within your routine, something that allows you to become a better you everyday, for yourself AND those you love!
{Disclaimer that this is not a substitute for professional medical or mental health advice.}
