Box breathing (4-4-4-4 method) is often used by people in high-stress jobs, such as soldiers, athletes or managers, to stay calm and focused in challenging situations. Key moments are those moments when important decisions have to be made and the pressure is particularly high - be it during critical discussions, important exams or personal crises. In such situations, where clarity and calm are of the utmost importance, it can be helpful to use techniques such as box breathing to focus the mind and find inner balance.
Instructions
Box breathing is a structured breathing technique with four equal phases, similar to the sides of a square (hence the name "box"). Each phase lasts 4 seconds :
1. Inhale (4 seconds): Breathe in slowly and deeply through your nose, filling your stomach (not just your chest) with air.
2. Hold your breath (4 seconds): Hold your breath and concentrate on your body. Allow the oxygen to work in your body and stay calm.
3. Exhale (4 seconds): Breathe out slowly and evenly through your mouth. Let go of all tension and negative thoughts.
4. Breath hold (4 seconds): After exhaling, hold your breath for another four seconds before breathing in again. Stay calm and focus on your body.
effect of the exercise
1. Calming the nervous system: Box breathing activates the parasympathetic nervous system (the "relaxation nerve"), which calms heart rate, breathing rate and blood pressure. It lowers the levels of stress hormones such as cortisol, leading to a relaxed state.
2. Promotes focus and concentration: The structured breathing rhythm directs attention to the moment and helps to block out distracting thoughts. It increases mental clarity, which is helpful before exams, presentations or decisions.
3. Stress and anxiety reduction: Controlled breathing helps to stabilize the breathing rhythm and relieve symptoms of nervousness or panic. Box breathing prevents hyperventilation and calms the mind.
4. Improve emotional regulation: Regular practice promotes the ability to remain calm and balanced in stressful situations. It helps to be more aware of and control emotional reactions.
5. Promotes physical relaxation: The conscious breathing rhythm relieves muscle tension and improves the body's oxygen supply. It creates a feeling of inner peace and lightness.
6. Increase breathing capacity: Regular use of box breathing trains the diaphragm and improves breathing efficiency. This can improve lung capacity and oxygen exchange in the long term.
7. Stabilization of heart and breathing rate: The even phases of inhaling, holding the breath, exhaling and holding the breath synchronize the heart and breathing rate, which brings the body into a state of calm and balance.
Maximize the impact with our mindSETs
To further intensify the benefits of the box breathing method, you can combine your breathing training with aromatherapy support. Our padGO scented pillow , inserted into the clipGO and enhanced with our specially developed essential oils, can take your breathing experience to a new level. Our mindSETs help you to exploit the full potential of your box breathing practice - by optimally adjusting not only your breathing, but also your mind for relaxation and focus. Here are some tips on how you can maximize the effect with our mindSETs :
Conscious start:
Begin each session with a short mental preparation. Close your eyes, take a few deep breaths and focus your thoughts on the moment ahead. This will prepare your mind optimally for the breathing exercise.
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Focused presence:
During box breathing, it helps if you focus your attention entirely on your breath and the accompanying scents. Our mindSETs support you in letting go of disturbing thoughts and immersing yourself in the moment. -
Breath Mindfulness:
Integrate mindfulness practices into your breathing exercises. Consciously observe how your body and mind relax with each breath. Regular practice strengthens your ability to stay focused and calm in everyday life. -
Integration into everyday life and mental anchor:
Our mindSETs are designed to work not only during the box breathing exercise, but also in everyday life. Use them as reminders to pause for a moment, breathe deeply and find your inner balance even in stressful situations.
Simply insert the padGO scented pad into the clipGO , drop some oil on it, wear it close to your nose or attach it to your clothing. Breathe in consciously and enjoy the beneficial power of the natural essential oils during your breathing training.
