31 Simple Breathing Exercises That Instantly Relieve Stress

2. Box Breathing: Balancing Mind and Body

Box breathing, also known as square breathing, is a simple yet powerful technique for balancing the mind and body. This exercise involves inhaling, holding the breath, exhaling, and holding again, each for an equal count. Box breathing is often used by athletes and military personnel to maintain focus and composure under pressure. To practice, sit comfortably with your back straight. Inhale through your nose for a count of four, hold your breath for a count of four, exhale through your mouth for a count of four, and hold again for a count of four. Repeat this cycle for several minutes, visualizing a box as you breathe. Box breathing helps regulate the autonomic nervous system, reducing stress and promoting mental clarity. By incorporating this technique into your routine, you can enhance your ability to remain calm and centered in challenging situations.