Relief from mental stress! Let's learn about Box Breathing in a simple way.

Life is so busy these days, isn't it? The rush to get to work in the morning, the pressure of work at the office, problems at home, exams... With all this, it's normal to feel a lot of pressure and stress on our minds. Sometimes we can't keep our minds in one place, we can't sleep at night, and we get angry over even the smallest things. So today we're going to talk about a very simple and powerful way to calm your mind at times like these. This is called Box Breathing, or square breathing .

What exactly is Box Breathing?

Simply put, Box Breathing is a special method of deep breathing. Just as a box has four sides, this breathing method also has four sides, that is, four steps. These four steps of breathing in for a count of four, holding the breath, exhaling, and taking a short break before breathing in again are the basis of this method.

When you count to four like this when you are feeling stressed, your mind shifts from the issues that are bothering you at the time to the counting. At the same time, your breathing becomes more regular. This calms your nervous system and reduces the tension in your body. It's like telling someone who is running to stop and take a breath.

Let's get a little ready before starting this exercise.

Before you do this, you need to practice breathing deeply. Let's see how to do it.

• First, get into a comfortable position . You can sit in a chair, stand, or lie down on a bed. If you're in a chair, keep your back straight, lean against the chair's armrests, and place your feet flat on the floor.
• Now keep one hand on your chest and the other hand on your stomach.
• Breathe normally for about a minute. Feel the rise and fall of your chest and stomach.
• Now, when you breathe, does only your chest rise and fall, or does your stomach rise and fall with it? If only your chest rises and falls, that means you are taking shallow breaths. But if your stomach rises and falls with it, that is deep breathing. This is what we want.
• If it seems difficult to take a deep breath at first, try deliberately pushing your stomach forward as you inhale. Then you'll get used to it.

The correct way to do Box Breathing (4 steps)

This is very easy to learn. Anyone can do it, anytime. It is very useful for regaining your focus , especially when you are feeling stressed. Let's see what these four steps are.

Repeat this cycle until you feel calm. Breathe deeply like this for about 30 seconds, and you will begin to feel a great sense of relief and control.

What are the benefits of this method?

Box Breathing is not just a breathing exercise. It has many benefits for your physical and mental health.

• Controls anxiety and stress : When you do this when you are feeling overwhelmed or panicked, your attention is diverted from your problems and focused on your breathing. This makes it easier for you to control the situation.
• Help for insomnia: If you can't sleep at night after going to bed, or if your mind is racing, do this exercise. It will calm your mind and help you fall asleep.
• Controls Hyperventilation: Some people breathe too fast when they are anxious. This is what we call ``hyperventilation.'' This exercise can help control this condition by instructing the lungs to breathe more slowly.
• Improves focus: When you're having a hard time keeping your mind focused during a busy day, try doing this for a few minutes. It can help you regain your focus.
• Lowers blood pressure: Research has even confirmed that deep breathing lowers blood pressure.
• Reduces stress hormones: The main hormone that causes stress in our body is cortisol. This exercise reduces the levels of that hormone and improves your mood.
• Before making a big decision: This is a good way to calm your mind before making an important decision.

A few extra tips

If you are new to this exercise, keep these points in mind.

• If 4 seconds is difficult: If holding your breath for 4 seconds seems difficult at first, that's okay . Start with 2 or 3 seconds. Gradually increase the time as you get used to it.
• Count in your mind: You don't need a watch to tell the time. Count slowly to the beat of your mind. It's easy.
• Comfort is important: You should be comfortable where you are. When your body is relaxed, it is easier to focus on your breath.
• Anywhere, anytime: One of the biggest advantages of this is that you don't need a special place to do it. You can do it while working in the office, on the bus, at home, anywhere. You don't have to wait until you feel stressed. Doing this once or twice a day can reset your mind and body.

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