How 3 minutes of Box Breathing give you relaxation and focus in meetings!

Box breathing, also known as square breathing, is a simple yet powerful technique that involves taking slow, deep breaths to help manage stress and enhance concentration. This method is widely used by individuals in high-stress professions. At least since Dan Brule' masterpiece "Just Breathe" we know that even special forces such as U.S. Navy SEALs use in order to maintain composure and performance under pressure. So how does it work?

How to Practice Box Breathing:

1. Exhale: Sit upright and slowly exhale through your mouth, expelling all the air from your lungs.

2. Inhale: Inhale deeply through your nose to a slow count of four, filling your lungs completely.

3. Hold: Retain your breath for another slow count of five.

4. Exhale: Exhale through your mouth for the same slow count of five.

5. Hold: Pause and hold your breath for a final count of five.

6. Repeat: Continue this cycle for at last three to four rounds.

So why should you try this at in or in between meetings?

Research indicates that intentional deep breathing techniques like box breathing can lower cortisol levels, the hormone associated with stress, and may also help in reducing blood pressure. Incorporating box breathing into your work day can offer several more benefits though:

• Stress Reduction: Engaging in box breathing during breaks or before meetings can help alleviate anxiety and promote a sense of calm. According to the Cleveland Clinic regular practice of box breathing can activate the parasympathetic nervous system, promoting relaxation and reducing stress levels (https://health.clevelandclinic.org/box-breathing-benefits)

• Enhanced Focus: Practicing this technique can improve concentration and cognitive performance, leading to increased productivity.

• Improved Mood: Regular use of box breathing has been linked to better emotional regulation and a more positive outlook.

So by dedicating a few minutes each day to box breathing, employees can foster a healthier, more focused, and productive work atmosphere. This works great for me and you should give this a try!

You want to learn more about your breathing deviations, breathing techniques that work for you? Book a call with me now!

Book a Call