Breathing Exercises for a Relaxed Mind
Box breathing is a breathing technique that can help calm an individual during a time of heightened stress. Distracting the mind by counting down inhalations and exhalations, while increasing the oxygen intake, the body and mind destress, giving the nervous system a break.
This is a tool that has been used for many years by everyone from executives to athletes and even Navy Seals. As a student, breathing techniques can be very valuable during a difficult exam or when learning a topic that is more overwhelming.
Box breathing is simple yet powerful. It can help the body return to a normal calm breathing pattern, and as a result it will clear and calm the mind, improving focus.
How to box breathe:
While sitting in a chair, upright and place your hands on your thighs. (Palms face down or up)
- Close your eyes if you choose, but this is not necessary
- Breathe in through your nose for a count of 4 slowly (In….1,2,3,4.)
- Hold the breath for a couple seconds
- Breathe out through your mouth for a count of 4 slowly (Out….1,2,3,4.)
- Hold the breath for a couple seconds
- Repeat previous steps approximately 6 to10 times or as needed
(Note: Durations can be adjusted to fit each individuals needs, 4 seconds is just a suggestion)
Practice this regularly through out the day, as this tool will come in very handy.
Enjoy! 🙂
