Box breathing for beginners

Box breathing is a simple yet powerful breathing technique that can help reduce anxiety and improve focus. Here's how to practice the technique effectively:

1. Sit with your back straight in a comfortable position. Relax your shoulders and body.
2. Place one hand on your upper chest and the other hand just below your rib cage. This will allow you to monitor your diaphragm's movement as you breathe.
3. Begin by slowly inhaling through your nose for a count of 4 seconds. Ensure that the hand on your stomach feels the rise of your abdomen, indicating diaphragmatic breathing, while the hand on your chest remains mostly still.
4. After the inhalation, hold your breath for 4 seconds.
5. Gently exhale through your mouth for 4 seconds. As you exhale, purse your lips slightly, but keep your jaw relaxed. Your abdomen should fall inward, and you should engage your stomach muscles to support the exhalation.
6. Conclude the cycle by holding your breath for another 4 seconds before starting your next inhale.

This pattern—inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds—can be a powerful technique for anxiety management. Beginners might experience feeling out of breath during the exercise; however, with practice, your technique will improve, and being slightly early or late in the cycle is alright as long as you remain comfortable.

Remember that whether you breathe in through your nose or out through your mouth, the essence of the technique is to breathe deeply and rhythmically. By incorporating box breathing into your daily routine, you may enjoy a profound sense of relaxation and mental clarity.