Box Breathing: for calm and concentration
Box Breathing is a simple and powerful relaxation technique that can help you to slow your breathing after a stressful experience, and increase concentration day-to-day.
What is Box Breathing?
Box Breathing, also known as square breathing, four parts even breathing and sama vritti, is easy to do, quick to learn and can be a highly effective resource in stressful situations.
This breath practice is often attributed to the US Navy SEALS who utilise it in developing focus and staying calm under stress and pressure. However, it is an ancient yoga breathing technique - Sama Vritti (Sanskrit word; translates to sama = equal; vritti = flow) that is centuries old.
What the ancient yogi’s knew to be beneficial is now being applied by special forces, and affirmed with scientific evidence. Research by Sengupta (2012)[1] explains how yoga practices such as this one, reduce the perceived stress response, and lower physiological arousal. Evidence indicates heart rate variability is improved, a sign of the body responding effectively to stress.
You can practise the classic version below, or one of the variations I have detailed, which offer additional anchors to starting this practice, which can support you when experiencing stress or anxiety. My recommendation is to practise little and often so you have this tool accessible when you need it.
Below are my instructions, and invitations for you to try Box Breathing on for size; and a video I created with a useful visual prompt to support your practice here:
The Box Breathing Practice
1. Get comfortable in your posture; preferably seated
2. Take a moment to feel your feet, and feel your seat.. and be grounded in the support of the surface below you.
3. Bring your attention to your body breathing – notice the in breath… and the out breath…
4. Notice the pauses at the top of the in breath and at the end of the outbreath… aware of the 4 phases of the breath – in | pause | out | pause.
5. Now allow each of these phases to be equal length – count silently to 4 with each phase – Breathe in for count of 4, pause for count of 4, breathe out for count of 4, pause for count of 4.
6. Continue… you may find a cycle and rhythm form…. or you might find this a little challenging… that’s okay… see a few variations below…
For my clients I often add a few variations for starting out with this practice. My wish is for everyone to find a version of the practice that is accessible, easy and enjoyable to them; so you want to continue to practice regularly.
3 Box Breathing Variations
I encourage you to find one that resonates with you, or allows you to stay with the practice with some ease (without getting frustrated that you’re not good at it).
1. Use a visual image – like the square ‘breathe coaster’ to trace the shape, with the breath, in your mind’s eye
2. Trace a square with your finger, on the desk you’re at, to align with each phase of the breath (or use the palm of your hand if you don’t have a surface in front of you). This tactile sensation can be most helpful for some in staying present with the breath in this way.
3. Sense the phases being equal length – useful if you find the count takes away from you relaxing into the practice.
Or you may find the classic practice is your preference - counting to 4, at each phase of the breath.
Box breathing is one mindfulness practice that aims to keep you focused on the breath. The addition of the count, image, or tactile sensation of tracing, provides an additional support (to place your attention on), helping you to stay with the practice.
If you find the length of the pauses between the in breath and out breath to be challenging, you could start with a rectangle breath. You might imagine your smartphone, or use the smartphone to trace its edges as you practise.
Here’s a practice I recorded for you to see rectangle breathing in action.
Suggested practice lengths for this method are up to 5 minutes. You will gain benefits with any time you spend in this practice. I encourage my clients to start with 1 or 3 breaths, and move to 5 breaths, or a minute. The key is to make it easier to say “Yes, I have the time to do that, rather than, oh, I don’t have 5 minutes so I can’t do it”. I recommend ‘little and often’…. This is consistent with habit theory where frequency trumps duration in forming a new habit.
“Over time, the duration may extend; first get that habit started”
This is one of the tools in my tool box that I offer to counselling and meditation clients to support their busy minds and nervous systems to calm. It’s a circuit breaker, and a way to deactivate the sympathetic nervous system’s fight/flight mode. In this way it also supports you to focus and regulate your emotional response.
If you’re wanting some support to manage overwhelm, stress, pressure anxiety, depression, or any distress you’re living with, please do get in touch for a 1:1 counselling or mindfulness meditation. We can work together on an individualised approach to your needs with strategies that suit you and your life style.
Along with individual sessions I offer corporate mindfulness and wellbeing workshops and programs both in person and online.
References:
[1] Sengupta P. (2012). Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. International journal of preventive medicine, 3(7), 444–458.