Box breathing is one of many breathing techniques you can use to quickly regain your calmness. Boxing breathing is pretty easy, even if it can be a bit unfamiliar at first.
In box breathing, inhalation and exhalation as well as the pauses between breaths are each of the same length. It is usually recommended to count to 4 at a time.
So:
- Inhale: Count to 4
- Hold your breath: Count to 4
- Exhale: Count to 4
- Breathing space: Count to 4 again
How long you should breathe in this way depends on you. In the beginning, 2-3 minutes are enough, later you can increase the length of the breathing exercise.
Especially at the beginning, however, this can still be a bit exhausting. Of course, you can then adjust your counting rhythm accordingly and, for example, only count to 2 or to 3. The only important thing is that the respective sections are of the same length.
And if you're feeling the same way and counting distracts you more than relaxes you, you can of course just go by your feelings. Just try out what works best for you.
Box breathing relaxes the body, deepens breathing and thus reduces the feeling of stress. At the same time, the oxygen supply to the blood is improved and the ability to concentrate is increased. Before falling asleep, box breathing can improve sleep quality and make it easier to fall asleep.
As with all breathing exercises, if you feel dizzy, stop the breathing exercise. If you are unsure how to react to the breathing exercise, you should do the exercise while sitting.
By the way: If you do the exercise in the great outdoors (e.g. in a beautiful forest), the effect will be even more intense. This applies to many of the micro-exercises that I present to you here.