You can do amazing thing with the box breathing method. Have you ever experienced that suddenly while walking or during any activity, your breathing pattern has come in a rhythm. You are taking and exhaling the breath as you are working.
We know this situation by the name of the box breathing method, which is the easiest exercise of stress management techniques and can be done anywhere. Through this you can make yourself positive, reduce stress and live a happy life.
This technique is for those people who become victim of depression very quickly due to daily life routine.
The biggest question in this run-of-the-mill life is how to manage stress? Because at this time not physical but mental stress is increasing more.
We use many stress management techniques but do not get time, in such a situation breathing exercise can be practiced anywhere.
Feeling relaxed while walking, starting to feel refreshed while thinking, all these are part of stress management activities, but how they work, so you have to understand the box breathing method.
The box breathing method is an exercise which if given more time can also become the easiest way to go into the state of meditation.
What is the box breathing method?
Box breathing is the most easy and familiar type of breathing in stress management exercise. When we find ourselves in a state of inhaling and exhaling to a rhythm while walking, listening to a song or during any other activity, it means that we are taking its first step.
This is a paced breathing which follows a particular rhythm.
This technique is the easiest but common type to relieve stress, which anyone can do without the guidance of any guru.
How Box Breathing Works We can also know this technique by the name of four-square breathing because this technique is the act of holding the breath inside for four counts and taking it out in four counts.
The way we follow the steps of 1-2-3-4 while doing aerobic exercise, in the same way we can keep ourselves stress free by using this technique in mind.
Stress management activities comparison
This technique of the box breathing method does not have physical effects nor directly any long-term mental and resilience benefits of meditation, but still because of its effect it remains one of the best stress management technique.
While this technique is easy to learn and practice, on the other hand it can be done in any situation.
You just try it for some time. Just a few minutes will be enough for the immediate benefits of a calm body and a more relaxed mind.
If you see benefit in this, then you can start it for longer-term benefits of meditation because as easy as this method is, its benefits are extraordinary.
The following are the main advantages of adopting this technique: reducing stress, reducing the feeling of depression, increasing positive feeling and many more.
What does research say about the box breathing method?
Regrettably, not much research has been done on this technique so far because this technique is new and most people have not paid attention to it, but still some knowable research has been done about it.
Apart from this, a lot of deep research has been done on pace breathing, which is a part of meditation related to breathing and visualization and meditation (imagining in meditation) and has found them as effective techniques to relieve stress.
I have already shared my experience and method on visualization in meditation, you can read it here. Secrets of the Subconscious Mind and Imagination
With The box breathing method, you can take advantage of both these techniques, as if just imagine that you are doing some work with counting, such as experiencing the breath in and leaving it.
On the other hand, for the other benefits of mantra meditation, or transcendental meditation, you have to add something to the chant, such as chanting the mantra, that too up to a fix count. Doing this also proves to be quite beneficial for your physical and mental health.
According to a study, special methods of meditation such as transcendental meditation and mindfulness-based stress reduction in which we resort to some kind of chanting such as meditating while chanting mantras, doing so can reduce stress and anxiety, lower blood pressure (blood pressure), greater feelings of happiness, and reduced feelings of depression.
Although it is not directly related to The box breathing method, but if it is done for 20 minutes then it is possible that by doing this we can directly reach the meditation state.
According to the research done on Deep breathing, it not only removes stress but also removes blood pressure as well as removes Hypertension.
Breathing exercise can play an important role in relieving the stress caused by everyday work. Sometimes its benefits are so extraordinary that even the biggest stress can be removed and the situation can be handled with a calm mind.
How to Practice Box Breathing
These stress management activities are very easy to practice and can be done anywhere. You can do this any time after 2:30 hours of eating. You do not have to do anything separately for the box breathing method, just relax yourself. And then repeat the process given below
- First of all, counting till 4, exhale the whole breath from the lungs.
- Now keep your lungs empty while counting 4 again.
- Breathe in into your lungs for a count of 4.
- Now keep the lungs full of breath while counting till 4.
You can do this technique in many different ways. If you want, instead of counting, you can take the help of mantra. Inhale while chanting the mantra and then keep it inside till chanting. Its whole purpose is to create a rhythm and harmony within you.
You find that your body and mind are now coming in a rhythm.
You must have seen people practicing martial arts waving their hands in the air. He does this to bring himself in a rhythm so that he can focus the energy and strength of his body at a particular place.
For this, he takes the help of breath and hand movements, due to which he soon calms himself so much that he starts analyzing every activity of the person in real time.
Technically you can take support of apps using in the box breathing method
You will find many such apps on Google play which can help you on count base. If you want, you can also adopt an old but effective stop watch method. It would be better that you choose the method which is right for you.
The only benefit of these apps is that it adds a visual element to your practice. If you are a visual learner, you can feel yourself at that point by adding breathing techniques to these apps.
Do two experiments for Stress management activities, first with apps and second without them, what do you get with the box breathing method?
Using these apps while enjoying increases your chances of learning something new because during this time your practice becomes the right enjoyment for you. There are some apps that you can try.
Box Breathing App: the box breathing method application is available for both platform android and apple. It has total 9 stages and with each increasing stage you can feel yourself in deep meditation state.
It is so easy that it can also be made a part of your daily routine. With the help of its tracking history feature, you can also clearly see the improvement in yourself.
Breathe 2 Relax: This application is also available for both platforms and can be downloaded. In this application, there are different settings and exercises regarding time, which you can choose according to your ability.
The makers of this application are from the National Institute for Tele-health and Technology, which is a part of the S.
Department of Defense. There is a graphic feature inside it, due to which it can be ascertained that how much your work is in progress.
Universal Breathing: Available for both platforms, this app has visual exercises that help you a lot. The specialty of this apps is its increasingly complex challenge, due to which you get to improve yourself more at every stage.
If you get bored of repeating tasks again and again, then this is a right option for you.
One of the reasons for using these applications is that it records your events, with the help of which we can know our own situation, so you must try them but do not make it a habit, but once meditation is included in your routine. If you go, stop using them.
Stress management activities and the box breathing method
We all know that at one time due to the stress due to which people were declared mad, today it has become a common pressure for us. With time, not physical but mental activity is increasing due to which stress is increasing and we are becoming mentally weak .
In such a situation, it can be said that stress management activities like meditation, yoga and pranayama are going to be very much needed in the coming times. Connecting meditation with breath is a part of the box breathing method which removes stress as well as gives good experience of meditation.
I hope you will definitely try this technique of meditation whose main purpose is to relieve stress. Don’t forget to share if you like the post