What makes box breathing particularly valuable?

The emphasis on box breathing offers an extraordinary balance to the nervous system due to the equal timing of this technique. This simple four-part exercise involves all parts of the breathing process, taking the same time for inhalation, suspension, exhalation, and suspension. Because of its symmetry, it efficiently re-arranges mental focus in minutes, making it a technique of choice in all narrowing situations where mental clarity is important.

The method is beneficial because of its even physiological effect. Each phase of equal duration produces constant and predictable neurological patterns, which give the maximum upper limit for regulation of the heartbeat variability, which breathing methods of an uneven nature do not make. Holding one's breath increases tolerance to carbon dioxide, which in turn enhances the efficiency of oxygen use.

Utilize box breathing when moments arise requiring heightened awareness. Use one cycle before speeches to ground your thoughts. Use it during conflict resolution to keep emotions in check. Use two cycles to create a proper perspective after receiving unpleasant news. In general, you want sessions to be short to maximize effects.

Novices should start with comfortable counts like three seconds in each phase. Increase gradually to four or five counts as their comfort level increases. Always honor comfort before time. Consistency is more important than long holds. Practicing daily helps rewire the stress responses successfully.

This adaptable technique is always available and discreetly so. People in the office will use this technique before important meetings or calls. Athletes use this technique during timeouts in games or at competitions. Parents will use this technique when families are struggling with timing. When you feel confident using this technique, you can focus wherever it is needed.

Read the full article: 10 Breathing Exercises for Daily Wellness