You can find yourself in a stressful situation at any time. Maybe you’re running late for an important meeting, or someone dinged your car in the supermarket parking lot.
Sometimes, even an ordinary activity such as watching a movie can throw your body and brain into fight-or-flight mode. In one study, researchers found out that watching an intense action movie scene sped up participants’ breathing rate by two breaths per minute.
How does your body react to stress?
When we’re feeling anxious and distressed, our heart rate speeds up. Our breathing pattern changes and instead of using the diaphragm — the large muscle that sits just below the lungs — to inhale and exhale adequate amounts of air, we start breathing in sharp, shallow bursts.
Keep at it long enough and this stressed-out gasping can leave you, quite literally, feeling breathless.
In such moments of anxiety, you can calm yourself down by controlling the way you breathe. There are many exercises for mindful breathing. One simple yet powerful technique is the box breathing exercise. This is a form of controlled breathing that slows your heart rate and relaxes tense muscles.
What is the box breathing technique and why is it called that?
The box breathing technique is a form of mindful breathing. It gets its name from the fact that it is a four-step breathing exercise, reminiscent of the four sides of a box, and involves a ‘count-to-four’ rule. It is also known as ‘four-square breathing’.
How to box breathe in four simple steps
Step 1: Sit or stand as upright as possible or lie flat on your back. Through your mouth, slowly empty out all the air in your lungs. Mentally count to four as you do, to make sure you’re not exhaling too fast.
Step 2: Hold your breath for four seconds.
Step 3: Again, going slow, breathe in through your nose while counting to four. Feel the air fill your lungs. Use your diaphragm to draw your breath deep down into your abdomen.
Step 4: Hold the air in your lungs to the beat of four seconds.
Repeat from Step 1. Continue the box breathing exercise until you feel yourself growing calm.
Note: It may take a while for you to get the hang of the box breathing technique. In the beginning, you might even feel a little dizzy as higher levels of oxygen flow into your body. Take your time to learn the technique and practice as often as possible.
Remember: In through the nose, out through the mouth
Box breathing always uses the nose to inhale and the mouth to exhale.
It’s very important to remember this, because you don’t want to inhale through your mouth. The fine hair, called cilia, in your nose works like a filter to keep dust and allergens out of your respiratory tract. Your nose also warms and moistens the air you breathe before sending it to your lungs.
Breathing in through your mouth means you’re pulling dirty, dusty, unfiltered air into your body. It also dries out your gums, leading to bad breath and tooth decay. Dry mouth is a frequent health concern among older people, so make a habit of sipping water through the day.
What are the benefits of box breathing?
Box breathing is a form of controlled, mindful breathing. As with any technique involving slow, deep breaths, the biggest benefit is that it draws optimum levels of oxygen into the bloodstream.
Oxygen is the basic fuel our bodies need to make new cells and to turn the food we eat into usable energy. The more oxygen in your blood, the better your body performs.
Another big benefit is that box breathing encourages you to use your lungs to full capacity. This increases stamina and endurance, so you won’t tire out too soon when doing any physical activity.
Every passing birthday may bring an unwelcome gift in the form of a new muscular ache or pain, but with the box breathing technique, you can get those muscles to relax and ease the tension away.
Box breathing helps you feel better beyond physical health
As people grow older, they may start experiencing heightened anxiety, depression, and irritability. This can have a negative impact on relationships and friendships and lead to loneliness and social isolation.
For many older people, loneliness is one of the biggest causes of declining health. According to one report, nearly a quarter of Americans aged 65 and above don’t have the social relationships necessary for a healthy, fulfilling life.
The box breathing method can help here, too. When your heart pumps at a steady pace and delivers plenty of oxygen-enriched blood to your brain, it improves your mood and general feelings of wellbeing.
As a result, you feel happy and well. Because of this, you’re likely to socialize more and engage in healthy activities.
So, next time you’re feeling upset, stressed, or notice you’re taking quick shallow breaths, stop and exhale to the count of four. Follow the steps of the box breathing technique and you’ll be feeling calm in no time.
If, however, your breathing continues to be a cause for concern, you should speak to your primary care physician and they will conduct an in-depth examination to make sure everything is okay with your respiratory health.