Box Breathing
Oftentimes when a person is feeling stressed or anxious, they have been told to “just breathe”. However well-meaning that advice is, the cueing could be much better.
Box breathing is a technique popularized by the Navy SEALs as a method using controlled breathing to lower stress, calm the mind, and improve mental focus. It originates from the practice of pranayama, which is focusing on the breath.
Typically, when a stress presents, the body will activate the sympathetic nervous system to deliver a “fight or flight” response. Once the stress is removed, the parasympathetic system will send signals to relax the system. However, sometimes people have difficulty getting a full parasympathetic release and the increased tension remains. The goal of using controlled box breathing is to improve the activation of the parasympathetic system.
By establishing a steady, rhythmic breathing pattern, many health benefits will occur:
• Decreased stress and anxiety with the lowering of cortisol stress hormones
• Increased mental focus and concentration by using the controlled breathing as a form of meditation
• Decreased blood pressure and heart rate
• Improved sleep quality
Picture your controlled breathing as if you are forming a box:
1. Slowly inhale though the nose by using your diaphragm to bring in air over the course of 5 seconds
2. Hold the breath in your lungs for 5 seconds
3. Slowly push the air out through your mouth for 5 seconds
4. Wait 5 seconds before taking your next breath.
While it may be optimal to sit upright in a firm chair, in a quiet and darkened room, this is not always practical. Box breathing can be practiced in any location at a time when calming the mind and controlling breathing is necessary. This may be at a stop light when driving, before giving a speech or taking a test, when trying to fall asleep at night. It is very beneficial if combined with stretching at the gym or if performing stabilization exercises (like planks).
Contact us to assist with improving your function and incorporating these strategies into your everyday life.
A referral for physical therapy is not required for you to be seen at Biokinetics Rehab; you can call us to make an appointment right now at (828) 528-1222.
We work one-on-one with our clients instead of having 1-2 other clients overlapping your session. Your sessions will always be for a 60-minute duration with the same physical therapist. We will make every attempt to get you seen within 24-48 hours instead of having to wait weeks for an appointment. We have the ability to spend the time needed to address your concerns and have the knowledge and experience to restore you to your highest level of function.