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<\/figure>\n\n\n\nBox Breathing<\/strong><\/p>\n\n\n\n Box breathing is a scientifically designed system of breathing that is impressively effective, even Navy Seals learn this technique as a part of their training to help them gain control over their mind and body. As shown in figure 2, there are 4 steps to box breathing and each step is equally important with its own set of benefits. <\/p>\n\n\n\n Step 1: Breathe In<\/strong><\/p>\n\n\n\n Slowly inhale through your nose for a count of 4 seconds, breathing in deeply and allowing your lungs to fill up fully. <\/p>\n\n\n\n Step 2: Hold Inhale<\/strong><\/p>\n\n\n\n Now that your lungs are full, do not exhale right away. Pause, and hold your breath in for 4 seconds. <\/p>\n\n\n\n Step 3: Breathe out<\/strong><\/p>\n\n\n\n Avoid releasing all your air at once. Instead, slowly and evenly breathe through your mouth out for a count of 4 seconds. <\/p>\n\n\n\n Step 4: Hold Exhale<\/strong><\/p>\n\n\n\n Again, hold your breath and pause for 4 seconds. After 4 seconds, repeat step one. The goal is to go through this cycle at least 4 times minimum, and the longer you can practice, the better. <\/p>\n\n\n\n The Benefits Of Box Breathing<\/strong><\/p>\n\n\n\n In addition to the benefits listed above, diaphragmatic breathing exercises encompass a wide variety of overall health benefits. <\/p>\n\n\n\n 1. Improved Mood<\/strong><\/p>\n\n\n\n Box breathing activates the vagus nerve<\/a> which is our key to health [4]. Vagus nerve activation<\/a> is correlated with decreased depression and anxiety, it is often referred to as the key to health [8]. Furthermore, controlled breathing has been studied time and again proving its effectiveness in decreasing depression [12]. Emploring this technique regularly will help you become present and overcome depression. <\/p>\n\n\n\n 2. Instant Anxiety Relief & Stress Resilience <\/strong><\/p>\n\n\n\n During anxiety attacks, the sympathetic nervous system is activated and cortisol is dumped into our bloodstream [9]. With consistent practice of this technique, the body decreases the rate of sympathetic nervous syste<\/a>m<\/a> (fight or flight) activation. In doing so, the body learns to stay calm in moments of adversity. Researchers have found that just one session of slow diaphragmatic breathing reduces anxiety levels and activates the parasympathetic nervous system <\/a>(rest and digest) which allows the mind and body to relax [3,10]. <\/p>\n\n\n\n 3. Increased Cognitive Performance<\/strong><\/p>\n\n\n\n By remaining physiologically relaxed in adverse scenarios, you will be able to make better decisions. Studies show that taking deep diaphragmatic breaths allows for mental clarity and increases attentiveness, resulting in overall increased cognitive performance [11]. <\/p>\n\n\n\n If you are ever feeling stressed during an exam, notice your heart rate going up when meeting certain people, or are in a situation that is bringing about anxiety, try this box breathing technique and experience the mental clarity and relaxation that will come along with it. Practice this method daily to watch the benefits play out into all moments of your life, giving you back control over your life. You can practice box breathing anywhere, anytime, so give it a try! <\/p>\n\n\n\n![\"\"](\"https:\/\/mishajan.com\/wp-content\/uploads\/2022\/02\/box-breathing-1024x858.png\")
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