Box breathing is a grounding technique that can help with relaxation. It is known in yoga as sama vritti pranayama, loosely translated as “same flow breath.” Box breathing involves inhaling through the nose, retaining the breath, exhaling, then retaining the exhale, typically each section is held for a count of four. If you are unable to hold your breath that long, you can shorten each count to two or three, until you are able to retain breath for the count of four.
Equalizing breath activates our vagus nerve and helps to regulate the parasympathetic nervous system. Our parasympathetic nervous system helps to relax and calm down our body; it controls our heart rate, digestion, and even mood. It works opposite of the sympathetic nervous system, which is the “fight or flight” reaction we have under times of stress.
It is handy anytime stress comes over you and may help reduce symptoms of anxiety, insomnia, and nausea, especially the anticipatory kind. You know, that queasy feeling just thinking about the next appointment or treatment. It doesn’t require any fancy equipment and can be done almost anywhere. It’s the perfect tool to help bring a little zen into your world.
BOX BREATHING (SAMA VRITTI PRANAYAMA)
• Start by sitting in a comfortable position and softening your gaze.
• Exhale through your mouth.
• Inhale slowly through your nose for the count of 4. Breathe into your belly; try not to raise your shoulders.
• Hold the inhale for the count of four.
• Exhale slowly through your nose for the count of four.
• Use your belly to gently exhale through your nose.
• Hold the exhale for the count of four.
• Continue to breathe through your nose, into your belly, and out your nose, holding your breath at the top and bottom of your breath.
• Repeat three or four times or until you start to feel calm.
