Box Breathing

What is box breathing?

Box breathing or sama vritti pranayama is a kind of deep breathing exercise.

There are numerous studies that show this particular kind of pranayama calms the autonomic nervous system and naturally reduces stress hormone levels. It is a simple yet very effective relaxing technique, making it a potent stress-reliever. According to some research, this yoga breathing exercise stimulates the HPA axis (hypothalamus-pituitary-adrenal axis), which regulates many bodily functions, such as the immune system, the digestive mechanism, emotions, cognitive development, mood, and sexual behavior. Thus, practicing box breathing decreases physiological responses, such as heart rate, shallow respiration, and blood pressure levels.

How to practice box breathing?

Simply

Breathe in, slowly count to 4.

Hold your breath for 4 seconds.

Slowly exhale through your mouth for 4 seconds.

Repeat as many times as you can/like.