004 Square (box) Breathing

Hi EveryoneMy apologies, I was unable to post last week… but I am back. While anxiety is an ongoing issue these days, I recently found myself speaking more about breathing practices as a tool, thus thought to demonstrate an exercise known as ‘square’ or ‘box breathing’ (it has many names!). This practice is a simple method to help reset the breath when the chest is tight from stress or anxiety or it seems challenging to take a deep breath. This practice incorporates principles from yoga (a paced breath alternated with breath retention- the alter which is a whole thing of its own). Breathing exercises are an accessible way to help ease the mind, body and nerves by activating the parasympathetic nervous system (which is for rest and digest).If you imagine a square in your mind (see the image below), the top and bottom are inhalations and exhalations, the sides indicate breath-retention. The arrows indicate the flow of the breath. In this practice we will use a 4 count, however to accommodate the body (if it's unable to hold the pace), you can count to 3 (or slightly speed up this recording- for a shorter pattern). If you begin to develop a comfort at the 4 by 4 pace, after a week or two of daily practice you can increase to 5. Practice can last anywhere from three to five minutes at a time. Be mindful if any light headedness occurs, be sure to let the breath go and resume breathing at a natural pace. Then, when you are comfortable, resume at a shorter rhythm. This practice can help clear the mind, relax the body and improve focus. If you find it challenging, remember this is a breathing 'exercise' (different from breath awareness practices which simply observe natural breathing). It takes practice to ask the body to breath in a novel manner… so start slow and easy till you are comfortable at your baseline (say 2x2 or 3x3) and work your way up to 4x4. Studies have shown that box breathing, or square breathing, is an effective technique for reducing stress, anxiety, and improving overall mental well-being. Research indicates that practicing box breathing increases parasympathetic nervous system activity, which helps lower the heart rate and cortisol levels, leading to a sense of calm and relaxation. Box breathing also improves emotional regulation, focus, and cognitive performance and has shown positive changes in lung function and heart rate variability in both short- and long-term practice. In summary, incorporating box breathing into daily routines provides reliable, evidence-based support for physical and psychological health.For more information, read this;https://www.healthline.com/health/box-breathinghttps://health.clevelandclinic.org/box-breathing-benefits/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe