Box Breathing to Relieve Stress

As someone who struggles with anxiety, I’ve tried many different treatments. But one of my favorite simple, natural techniques is box breathing to relieve stress. Breathing exercises can be an effective way to manage anxiety symptoms, promote a sense of calm and relaxation and they can be done anytime, anywhere.

One of the key benefits of breathing for anxiety is that it can help to activate the body's natural relaxation response. When we breathe deeply and slowly, we stimulate the parasympathetic nervous system, which is responsible for calming the body down. This can help to reduce the feelings of tension and stress that are often associated with anxiety.

Another benefit of breathing for anxiety is that it can help to improve our mental clarity and focus. When we are feeling anxious, our minds can become cluttered and overwhelmed, making it difficult to concentrate on tasks. By taking a few deep breaths and focusing on the sensation of the breath moving in and out of our bodies, we can clear our minds and improve our ability to focus.

Box Breathing to Relieve Stress

There are many different breathing exercises that can be done to help manage anxiety symptoms. My favorite is box breathing to relieve stress. Box breathing, also known as square breathing, includes four equally timed breaths - inhale, hold, exhale, hold. I like to visualize a square. Inhale for four counts as you go up the left side of the square, hold for four counts as you travel across the top, exhale for four counts as you go down the right side and then cross back to the starting point as you hold on “empty” for the final four counts. Repeat this exercise for several rounds until you feel you feel calm and relaxed.

I’ve found that this box breathing technique helps particularly when I wake up at night and am experiencing racing thoughts or trouble falling back to sleep. By focusing on moving along the square and breathing slowly and controlled, it calms my mind and nervous system.

Breathing exercises are such a simple and easy way to manage anxiety and promote relaxation. It’s such a great tool to have in your toolkit to manage anxiety and stress By practicing deep, slow breathing techniques, we can activate the body's natural relaxation response, improve mental clarity and focus, and reduce the physical symptoms of anxiety. If you are struggling with anxiety, consider incorporating box breathing to relieve stress into your daily routine and make sure to let me know if it helps!