The Benefits Of Box Breathing
Box breathing is one of the most effective ways to relax your body and mind. You can do it while working out or just sitting around doing nothing. There are many benefits of box breathing. One of them is that it helps you to get into a deep state of relaxation which makes you feel calm and relaxed. Another benefit is that it reduces stress levels, improves concentration, and even increases creativity.
There are various methods of box breathing. Some people like to breathe through their mouth while others prefer using their nose or both at the same time.
Whatever method you choose, it’s up to you!
The Benefits Of Box Breathing For Sleep:
1) Relaxation – Your body will naturally go into a deeper state of relaxation when you do box breathing.
This can make you feel calmer and less stressed. It is always good to have a sense of peace in your life.
If you don’t feel peaceful then something else might be wrong with your lifestyle. You need to find time to relax and unwind from your usual daily routine. It can be any form such as breathing, yoga, swimming, walking and more.
2) Sleep Enhancement – One of the most common uses for box breathing is using it to enhance your sleep quality.
If you have problems with falling asleep, then you should definitely try box breathing before going to bed. This method will help you to get rid of your racing thoughts and empty your mind.
The less thoughts you have before going to sleep, the better quality of sleep you’ll have.
3) Mood Improvement – Breathing properly can improve your mood in general.
If you feel stressed out or sad, try doing box breathing for a few minutes and it should make you feel a little better. You will feel more at ease and in tune with your inner self after doing this exercise.
Your mind will feel clear and your emotions stable.
4) Improved Mental Health – There is a certain section of your brain called the reticular activating system (RAS).
It filters all your sensory information such as sound, sight, taste, touch, and smell. The RAS can be trained to focus on certain information by doing breathing exercises.
During box breathing, you shut out all sensory information except for your breathing which means that you are training your body and mind to only focus on one thing and nothing else. As a result, your mind can only think about your breathing and nothing else.
This will improve your mental health since your brain won’t be able to filter out negative thoughts which cause you to feel stressed out or unhappy. Instead, your brain will only focus on the present moment and this can greatly reduce your stress levels.
5) Clearer Mind – With a clearer mind from box breathing, you’ll also have better concentration as well.
You can feel more focused and in the moment while doing daily tasks.
This is also good if you are someone who suffers from ADHD since your brain won’t be easily distracted by random thoughts.
If you suffer from depression, then box breathing can help clear out those negative thoughts so that you’re in a better mood. Even if you don’t suffer from depression, box breathing can still increase your happiness level and keep you at a content state of mind.
6) Better Health – Focusing on your breathing means you’ll be less likely to doze off while sitting down.
This will prevent you from becoming lethargic and help your body to be more active throughout the day.
If you’re more active, then it will also have a positive impact on your health. You’ll naturally breathe more which gives more oxygen to your blood and body.
You’ll have more energy throughout the day and less likely to fall ill.
This technique can be used anywhere at any time. You can do it while you’re at work, school, or even at home watching TV.
You can also do it multiple times since it is so simple and easy to do.
These are just some of the benefits that you can gain from box breathing. It is very useful in so many ways and can help you so much in your day to day life.
After reading this, you probably have a new appreciation for this simple but powerful breathing technique. You may want to start doing box breathing right now since it doesn’t take much time or effort at all.So go ahead and try it right now.
Stop whatever you’re doing and focus on your breathing. Don’t think about anything else or let your mind wonder somewhere else.
Just focus on your breathing and how it feels.
Keep this up for a minute or so and see how you feel. If you still have more time, keep doing it until you have to go do something.
You’ll start feeling the positive effects of it very soon and it will be easy for you to practice it every day.
Just remember that it’s okay to slow down and take time out for yourself. It doesn’t matter if you’re at the top of your game or at the bottom, taking time out to recharge and calm yourself is very important.
The ability to calm yourself is a skill that every man should master regardless of his circumstances.
So take your time and work on this skill, it will benefit you in the long run.
This is something that I started doing recently and it has greatly helped me out. It’s one of the best things I’ve implemented in my self improvement journey and I hope that you can master this skill as well.
After mastering this skill, you should move on to more difficult breathing techniques. These techniques can help you slow down your mind to a point where it is able to have great ideas.
This could be very useful for people who need inspiration for their work or projects.
Keep working at this and keep improving your life. The journey doesn’t end here.
You can do so much more when you put your mind to it. Everything is achievable.
Always remember that you are limitless.
Thanks again for reading this book.
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Sources & references used in this article:
- Telemedicine applications in sleep disordered breathing: thinking out of the box (A Stinson – Medical News Today (MediLexicon International, 2018)
- Examining the Immediate Effects of an Online Breathing Meditation Practice on Working Memory Capacity (J Verbraecken – Sleep medicine clinics, 2016 – sleep.theclinics.com)
- … on outcomes related to the mechanism of intervention and physiological outcomes but insufficient evidence of clinical benefits for breathing control: a systematic … (R Specht – 2020 – search.proquest.com)
- Breathing better: Linking energy and GHG reduction to health benefits in China (LK Lewis, MT Williams, T Olds – Australian Journal of Physiotherapy, 2007 – Elsevier)
- The perceived benefits of singing: findings from preliminary surveys of a university college choral society (K Chiu, Y Lei, Y Zhang, D Chen – China Environment Series, 2007 – wilsoncenter.org)
- Cost-benefit analysis of polysomnography versus Clinical Assessment Score-15 (CAS-15) for treatment of pediatric sleep-disordered breathing (SM Clift, G Hancox – The journal of the Royal Society for the …, 2001 – journals.sagepub.com)