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Beginner4 min
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Box breathing
Box breathing is one of the best-documented techniques for regulating the nervous system. By imposing a steady rhythm on your breath, you activate the parasympathetic nervous system and reduce cortisol within minutes.
How to practice
- 1
Sit comfortably, back straight, hands on your knees.
- 2
Exhale completely to empty your lungs.
- 3
Inhale slowly through the nose for a count of 4 seconds.
- 4
Hold your breath for a count of 4 seconds.
- 5
Exhale slowly through the mouth for a count of 4 seconds.
- 6
Hold with empty lungs for a count of 4 seconds.
- 7
Repeat this cycle 4 to 6 times. Gradually build up to 8 cycles.
Benefits
- Reduces stress and anxiety within minutes
- Activates the parasympathetic nervous system
- Improves focus and mental clarity
- Can be done anywhere, with no equipment
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