Box Breathing Technique That Can Be Tried While Being Stressed
Maybe breathing is only considered as an absolute bodily activity and is done automatically without realizing it. However, not many people know that breathing is not just an activity to survive.
Breathing can also provide good benefits to your health. Not just breathing normally, special techniques are needed to do it. One of them is through box breathing techniques.
What is a breathing box?
Box breathing, also known as square breathing, is one of the deep breathing techniques used in rhythmic breathing exercises.
This breathing technique consists of four steps, in which each step is carried out for four counts. Because the steps are all four, this technique is called box or square since they have four sides.
Box breathing is often added in the middle of a meditation session. This technique can also be done when someone is feeling anxious or stressed to calm down.
Benefits of box breathing techniques
Although not many studies specifically discuss the benefits provided from box breathing techniques, breathing techniques are included in the type of deep breathing exercises that have been known to help reduce stress.
Indeed, box breathing is not intended to cure long-term mental problems, but this technique can be a good routine in practicing stress management.
The rhythmic breathing technique is one solution to calm the autonomic nervous system (ANS). This nervous system works by regulating bodily functions that are carried out automatically such as regulating body temperature and blood flow.
Please note, when someone is in a state of distress, distress signals sent through the autonomic nerve to the adrenal glands will encourage the production of the hormone adrenaline.
stress changes the shape of the brain
Once this hormone circulates throughout the body, several physical changes occur such as a faster heartbeat and increased blood pressure. The impact, breathing becomes short of breath. Therefore, box breathing will help overcome it.
Often, humans breathe through chest breathing. However, this breathing limits the range of motion of the diaphragm and only affects so that oxygen-containing air does not reach the diaphragm.
By doing deep breathing techniques such as box breathing, you will maximize the exchange of oxygen which will also be useful to encourage the release of carbon dioxide from the body. This is what helped stabilize blood pressure.
Because of its effects which can improve the workings of the lungs, patients who have lung diseases such as COPD or asthma may be helped by practicing breathing techniques.
How to do it?
Ideally, the box breathing technique is done in a sitting position. You can do this while sitting on a chair or cross-legged on the floor. Also, straighten your body so that it makes breathing easier.
When you are ready for your position, do the following steps.
In order for box breathing exercises to run smoothly, choose a place that is quiet and away from the noise. Set the atmosphere if you can increase your concentration by dimming lights or lighting candles.
Good luck with this easy deep breathing technique!
Breathing can also provide good benefits to your health. Not just breathing normally, special techniques are needed to do it. One of them is through box breathing techniques.
What is a breathing box?
Box breathing, also known as square breathing, is one of the deep breathing techniques used in rhythmic breathing exercises.
This breathing technique consists of four steps, in which each step is carried out for four counts. Because the steps are all four, this technique is called box or square since they have four sides.
Box breathing is often added in the middle of a meditation session. This technique can also be done when someone is feeling anxious or stressed to calm down.
Benefits of box breathing techniques
Although not many studies specifically discuss the benefits provided from box breathing techniques, breathing techniques are included in the type of deep breathing exercises that have been known to help reduce stress.
Indeed, box breathing is not intended to cure long-term mental problems, but this technique can be a good routine in practicing stress management.
The rhythmic breathing technique is one solution to calm the autonomic nervous system (ANS). This nervous system works by regulating bodily functions that are carried out automatically such as regulating body temperature and blood flow.
Please note, when someone is in a state of distress, distress signals sent through the autonomic nerve to the adrenal glands will encourage the production of the hormone adrenaline.
stress changes the shape of the brain
Once this hormone circulates throughout the body, several physical changes occur such as a faster heartbeat and increased blood pressure. The impact, breathing becomes short of breath. Therefore, box breathing will help overcome it.
Often, humans breathe through chest breathing. However, this breathing limits the range of motion of the diaphragm and only affects so that oxygen-containing air does not reach the diaphragm.
By doing deep breathing techniques such as box breathing, you will maximize the exchange of oxygen which will also be useful to encourage the release of carbon dioxide from the body. This is what helped stabilize blood pressure.
Because of its effects which can improve the workings of the lungs, patients who have lung diseases such as COPD or asthma may be helped by practicing breathing techniques.
How to do it?
Ideally, the box breathing technique is done in a sitting position. You can do this while sitting on a chair or cross-legged on the floor. Also, straighten your body so that it makes breathing easier.
When you are ready for your position, do the following steps.
- Exhale slowly through your mouth, expelling the air in your lungs for a count of four.
- Inhale slowly through the nose for four counts. Make sure the air in the lungs feels full and moves to the abdomen.
- Hold your breath for four counts.
- Exhale through your mouth for four counts the same as the previous step.
- Once done, you can repeat the steps from the beginning and do it as many times as needed.
In order for box breathing exercises to run smoothly, choose a place that is quiet and away from the noise. Set the atmosphere if you can increase your concentration by dimming lights or lighting candles.
Good luck with this easy deep breathing technique!
Post a Comment for "Box Breathing Technique That Can Be Tried While Being Stressed"