The Box Breathing Technique

Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds, etc. Breathe through your nose.

Benefits of Box Breathing:

• Reduces Stress: Activates the body’s relaxation system.
• Improves Focus: Enhances blood flow and oxygen to the brain.
• Lowers Blood Pressure: Helps manage high blood pressure.
• Boosts Mood: Promotes relaxation and reduces negative emotions.

Practicing Box Breathing in Different Environments:

In a sauna: The heat increases circulation, while box breathing promotes relaxation. Sit comfortably, inhale for four counts, hold, exhale, and hold again, all for four seconds each. Stay hydrated and stop if you feel uncomfortable.

In a cold plunge: Cold exposure reduces inflammation and boosts immunity, while box breathing helps your body adapt to the stress. Inhale, hold, exhale, and hold for four counts each. Maintain a steady rhythm, and leave the bath if you become too uncomfortable.

Tips for Mastering Box Breathing:

1. Keep a steady rhythm with even inhales, exhales, and holds.
2. Make it a daily habit for lasting benefits.
3. Visualize a box to guide your breathing.
4. In a sauna, slow down your breaths for deeper relaxation.
5. Use box breathing before and during cold plunging to manage discomfort.