Box Breathing… what’s that?! 📦

When someone first introduced box breathing to me I was like WTF is that??? In my mind I thought of a cardboard box and how I had to fold it down and breathe around it... which I am not far off and yes my brain is strange- …. Nope it doesn’t make sense but here we are!

Box breathing, also known as square or four-square breathing, is a simple relaxation technique where you inhale, hold, exhale, and hold your breath again, each for a count of four.  This made me think of when I was I labour how helpful it would have been …. Fml lol- I needed to pay more attention to this back then; so read this if you need help for some tid bit of information on how to relax your nerves! Would this breathing have taken away labour pain- absolutely not- would it have helped me gain control of my body, of my thoughts and help me to focus- absolutely yes.

This controlled breathing pattern helps calm the nervous system, reduce stress, and improve focus. It's a versatile tool that can be practiced anywhere to promote relaxation and manage anxiety.

Here's a breakdown of the technique:

1. Find a comfortable position: Sit or lie down in a relaxed posture.

2. Inhale: Breathe in slowly through your nose for a count of four.

3. Hold: Hold your breath for a count of four.

4. Exhale: Breathe out slowly through your mouth for a count of four.

5. Hold: Hold your breath again for a count of four.

6. Repeat: Continue this cycle as many times as needed. 

This is soooo simple that  it can be used at anytime…. but always practice safe breathing practices... sounds like I am saying always practice safe sex- which you should at all times as well- as I digress.... what I am saying is when you are first starting out any new practice always discuss and seek the guidance of your physician, nurse, or other qualified health provider with any questions you may have- period!

The four-second inhale activates your energy, while the first hold creates a moment of stillness that signals safety to your brain. The four-second exhale then triggers your relaxation response, and the final hold reinforces this calming effect.

Your vagus nerve - the freeway that runs in two lanes from your brain to your body - gets its shit together and wakes up and relaxes…. Yes you read that right - it wakes up and relaxes for you!

- This triggers your parasympathetic nervous system, your body’s natural built-in relaxation response.

This calms your heart rate; decreases blood pressure and slows your breathing down; it helps to create mindfulness; makes you look at what’s going on in the now.

It’s like your very own reset button that helps tell your body- whoa, you are totally under control- you got this shit!

Here is a study that Brief structured respiration practices enhance mood and reduce physiological arousal - PMC can help with stress management and overall well being. I’m all about backing what I say with something that has been studied!

See this drawing below for how to do it…. If you’re like me- I need to ‘see’ it to really get a grasp on wtf I’m doing 🤷🏻‍♀️.

Giving credit to sketchplanations- here’s the link ( I didn’t draw this and have to give credit for who did ❤️) https://images.app.goo.gl/WsSMWWakzySVbdne8

I like keeping these reads short and sweet.. if you wanna chat more send me a message …. If you wanna try out the breathing check out my website to see when the next event is going on… gemmascorner.ca under the events section!

Disclaimer:

The information provided in this blog is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician, nurse, or other qualified health provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay in seeking it because of something you have read here. Use of this blog does not establish a nurse-client or healthcare provider relationship.