Learn about Box Breathing, a technique for calmness and focus.

Learn about Box Breathing, a technique for calmness and focus.

Box Breathing is a breathing technique that is widely popular in the military, especially in the United States Navy SEAL unit, due to its effectiveness in controlling emotions and minds in stressful situations. This breathing exercise helps soldiers to stay calm and mindful in critical situations, make accurate decisions, and reduce anxiety that may occur in dangerous situations. It also helps to build both physical and mental endurance, allowing them to perform difficult missions effectively.

The name ‘box breathing’ comes from the breathing pattern that is divided into 4 equal steps, like the 4 sides of a box. It is also called Square Breathing or Sama Vritti Pranayama, which is the practice of breathing with equal, balanced rhythms. But it’s not just the SEALs who practice it. Ordinary people like us can practice it to help calm the mind, relax, and focus as well.

What is Box Breathing?

Box breathing, also known as square breathing or Sama Vritti Pranayama, is a simple breathing technique that calms and relaxes the mind. It involves inhaling, exhaling, and holding the breath for equal periods of time, creating a rhythmic pattern, like drawing a square.

Benefits of Box Breathing

Regular practice of this technique can help reduce stress, relieve anxiety, improve concentration, and balance the autonomic nervous system. It can also help you sleep better, lower blood pressure, and improve your respiratory function. This technique can be done anywhere, anytime, without the need for any special equipment.

Let’s practice box breathing.

1. Start by sitting up straight, relaxing your shoulders and neck. Exhaling deeply to clear all the air in your lungs.
2. Inhale slowly and deeply through your nose, counting 1-4 in your mind, noticing the air filling your lungs with each count.
3. Hold your breath, count 1-4 in your mind, keep your body calm and relaxed.
4. Exhale slowly through your mouth, counting 1-4 in your mind, trying to expel all the air from your lungs.
5. Repeat steps 1-4 at least 5-10 times or until you feel relaxed.

How should a beginner get started?

For those who are new to box breathing. They should choose a quiet place, free from distractions, so that they can fully concentrate on breathing. In the beginning, you can start by counting slower than 4 beats, such as 3 beats. Gradually increase the length of the สมัคร ufabet count as appropriate. If during the practice you feel dizzy or uncomfortable, stop and return to breathing normally. When you feel better, start practicing again. Most importantly, you should practice regularly for at least 5-10 minutes a day. That your body and mind receive the most benefit from this breathing practice.