Woman sits cross-legged on yoga mat

What is Box Breath and How It Can Benefit You

Breathing is one of those things that you often don’t think about doing — that is, until you’re feeling stressed or having a panic attack and suddenly taking a deep breath feels impossible. Shortness of breath is actually a common symptom of anxiety, according to Healthline. It may seem silly to have to exercise your breathing, but taking a minute or two to practice conscious breathing, like the box breath technique, could actually change a lot in your day.

Box breathing is simple, easy, and effective, according to Mindbodygreen. Breathwork teacher Gwen Dittmar recommends it for when you want to feel calm yet alert, like before going into a big meeting or when you’re in a stressful situation. It’s a popular exercise with athletes and the U.S. Marines, according to pulmonary medicine researcher and author Dr. Michael J. Stephen.

To try box breath, first find a comfortable position and close your eyes. Then use counts of four: inhale through the nose for four seconds, hold the breath for four seconds, exhale out of the mouth for four seconds, and again hold the breath for four seconds. Repeat four times, and if you would like, you can work your way up to longer sessions for as much as 20 minutes.

Why it works

Man wearing suit takes deep breath outside

This technique may seem simple, but don’t underestimate it. When experiencing anxiety or stress, we often breathe from our chest, which doesn’t feel satisfying. Taking shallow breaths reduces the diaphragm’s range of motion, so the lower lungs don’t get the proper amount of oxygen. This can amplify anxiety (via Harvard Health Publishing).

See Also:  The Unexpected Link Between the Love Hormone and Happiness

When you take slow, controlled breaths, you’re engaging your diaphragm, which is the most efficient breathing muscle our bodies have (via Healthline). This type of breathing, called diaphragmatic breathing, can slow the breathing rate, decrease the body’s demand for oxygen, and allow us to use less energy and effort to breathe. Research suggests that breathwork can also promote emotional control and psychological well-being.

If you notice any shortness of breath that seems to be due to stress or anxiety, you may be able to avoid an all-out panic attack by employing a breathing technique before it gets worse, according to Healthline. 

If you or someone you know is struggling with mental health, please contact the Crisis Text Line by texting HOME to 741741, call the National Alliance on Mental Illness helpline at 1-800-950-NAMI (6264), or visit the National Institute of Mental Health website.

Lesa O'Leary
Lesa O'Leary

Lesa is a dynamic member of OzHelp’s Service Delivery Team as the Service Delivery Team Leader and Nurse. She has been with OzHelp for five years and believes in leading by example. Lesa has experience in the not-for-profit sector, as well as many roles throughout different industries and sectors, including as a contractor to the Department of Defence. She has expertise in delivering OzHelp’s health and wellbeing programs and engaging with clients in a relaxed and comfortable manner that aligns with the organisation’s vision and objectives.

Lesa has a Certificate 4 in Nursing from Wodonga Tafe, Certificate 4 in Mental Health from Open Colleges, and is currently undertaking a Certificate 4 in Training and Assessment from Tafe NSW. For the past few months Lesa has been an Education and Memberships committee member of the ACT Branch of the National Association of Women in Construction (NAWIC).