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Feeling a little stressed? Struggle to switch off? Battling overwhelm? Box breathing could well be the latest technique to add to your toolkit. Here Psychological Coach Lucy Spicer explains all...
What Is Box Breathing?
Box breathing, also known as 'square breathing', is a super simple yet incredibly powerful breathing technique that helps manage stress and promote relaxation by activating your parasympathetic nervous system (this is your zen, rest and digest state).
Box breathing involves taking slow, deep breaths in a structured rhythm, usually following a pattern of four counts for each phase of the breath.
Breathwork is a fantastic tool as it is free, always available to you and can be used anytime and anywhere you need to create a moment of calm... whether that's on your commute, before a meeting or any other time you're feeling a little worked up.
How Do You Box Breathe?
Here’s a simple step-by-step guide to practice box breathing:
- Inhale: Slowly breathe in through your nose for a count of four.
- Hold: Hold your breath for a count of four.
- Exhale: Slowly exhale through your mouth for a count of four.
- Hold: Hold your breath again for a count of four.
- Repeat: Continue this cycle for several minutes or until you feel more relaxed (I typically recommend 10 rounds to my clients).
Top tip: place your hand on your stomach to guide your breath from your belly rather than breathing from your chest. This allows for a deeper, calmer breath.
How Can Box Breathing Help With Stress?
Box breathing can help with stress in several ways...
1. It Can Help Calm The Nervous System
The deliberate, rhythmic breathing signals your parasympathetic nervous system to activate, which helps your body relax and reduces the fight-or-flight response that is triggered when you’re stressed.
2. It Can Help Improve Focus
By concentrating on your breath and counting, you can divert your mind from stressful thoughts. When you are feeling calm, you are able to problem solve more effectively.
3. It Can Help To Create Balance
This technique ensures a balanced exchange of oxygen and carbon dioxide in your blood, promoting overall physiological balance.
4. It Can Enhance Mindfulness
Box breathing brings you back into the present moment, which can reduce anxiety and improve emotional well-being as our stresses and worries tend to be future focussed.
The NEOM Favourites To Elevate Your Box Breathing
Take your breathwork to a whole new level by adding in some of our most loved creators of calm...
On the go? Try our Calming Pen. At home? Light our de-stressing Real Luxury Scented Candle. In the bath? Pour in our Perfect Night's Sleep Wellbeing Soak. Before bed? Spritz out Perfect Night's Sleep Pillow Mist.
So next time you’re feeling stressed, give box breathing a go... it’s a quick and effective way to bring a little more peace into your day.
Lucy Spicer is trained in breathwork and meditation and integrates these methods into her psychological coaching sessions with clients to help them effectively manage stress and anxiety.
For more of Lucy's expert advice, check out her Instagram - @lucyspicer_ or listen to her podcast - The Journal.
The Journal with Lucy Spicer