Power of Box Breathing

Written by Craig Graves, Hanks Realty Group Realtor 
Buying and selling a home can be a stressful process. One of the first things I teach my mindset-coaching clients is a breathing practice called Box Breathing.
Box breathing, a simple yet potent breathing technique, has emerged as a powerful tool to navigate stress and enhance focus. In this article, we’ll delve into the art of box breathing, exploring its benefits and providing guidance on incorporating it into your daily routine.Understanding Box Breathing:Box breathing, also known as square breathing or tactical breathing, is a structured breathing technique characterized by a specific pattern of inhalation, holding the breath, exhalation, and another pause. The technique forms a ‘box,’ hence the name. Typically, each phase is practiced for a count of four, creating a balanced and rhythmic flow.The Box Breathing Process:Inhalation (4 counts): Start by inhaling slowly and deeply through your nose for a count of four. Feel the air filling your lungs and focus on the sensation.Hold (4 counts): Once you’ve inhaled fully, hold your breath for another count of four. This moment of pause allows your body to absorb the oxygen and prepares your mind for the next phase.Exhalation (4 counts): Gently exhale through your mouth for a count of four. Release the air steadily, focusing on the sensation of letting go.Pause (4 counts): After exhaling, maintain an empty lung for another count of four. This moment of emptiness sets the stage for the next breath cycle.Benefits of Box Breathing:Stress Reduction: Box breathing activates the parasympathetic nervous system, promoting relaxation and reducing the impact of stress hormones like cortisol.Enhanced Focus and Clarity: The structured rhythm of box breathing helps clear the mind of distractions, fostering heightened concentration and mental clarity.Anxiety Management: Regular practice of box breathing has been linked to reduced symptoms of anxiety. It provides individuals with a practical and accessible tool for managing anxious thoughts.Improved Sleep Quality: Incorporating box breathing into a bedtime routine can calm the nervous system, promoting better sleep quality and aiding insomnia.Emotional Regulation: Box breathing encourages mindfulness and self-awareness, enabling individuals to regulate their emotional responses in challenging situations.How to Make Box Breathing a Habit:Start Slowly: If you’re new to box breathing, start with shorter sessions, gradually increasing the duration as you become more comfortable.Integrate into Daily Routines: Practice box breathing during moments of the day that naturally allow for a brief pause, such as before meetings, during breaks, or before bedtime.Use Guided Sessions: There are various apps and online resources that offer guided box breathing sessions. These can be particularly helpful for beginners.Combine with Mindfulness: Pair box breathing with mindfulness techniques for a more holistic approach to mental well-being.
Conclusion:Whether you are buying, selling, or just dealing with the hustle of modern life, finding methods to center yourself and maintain mental equilibrium is crucial. Box breathing is a versatile and effective tool, empowering individuals to navigate stress, enhance focus, and foster a sense of calmness. Embrace the simplicity of this technique and unlock the profound benefits it can bring to your daily life.
If you have any questions or need help with a Box Breathing practice feel free to call me or send me an email!
Craig Graves