How to Relax and Gain Focus Through Box Breathing

Written By: Jennifer Strout, Founder of MotivateU

Box breathing meditation is a simple yet effective technique that can calm your mind and provide numerous health benefits. At first, it may seem a little daunting to begin meditating, especially if you're not familiar with the different types of meditation practices. However, box breathing is a great place to start.

What is Box Breathing Meditation?

Box breathing is a breathing technique that combines deep breathing with holding your breath. It is a form of meditative practice that offers a moment of peace and relaxation. The main idea behind this technique is that it can stimulate the body's natural relaxation response, which can also improve one's overall health and well-being.

How to Do Box Breathing Meditation?

Box breathing is relatively easy to learn. When practicing box breathing, sit in a comfortable sitting position and try to quiet your mind, using visualization techniques or simple mindfulness exercises. Follow these four simple steps:

1. Sit in a comfortable position and relax your body.
2. Breathe in deeply through your nose for a count of four seconds. Once you are comfortable practicing this method you can simultaneously imagining your breath tracing the sides of a square, although in the beginning it is common to focus on keeping count.
3. Next, hold your breath for four seconds. Whereas the inhalation breath is usually pictured as the left side of the square, the first hold count is generally viewed as the top of the box or square, representing a slow, steady hold.
4. Then begin breathing out slowly through your mouth to a count of four seconds, the right side of the square.
5. Finally, hold your breath for another four seconds, again, optionally tracing the steady, bottom side of an imaginary square.
6. Repeat the process for a few minutes or until you feel more relaxed.

Benefits of Box Breathing
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Box breathing meditation offers a variety of benefits like reducing anxiety levels, increasing one's focus and concentration, calming both the mind and body, lowering blood pressure, and reducing stress levels. By practicing box breathing, you can help regulate your body's responses to stress and positively impact your overall health.

​In conclusion, practicing box breathing can become a useful tool in maintaining relaxation, and can easily be incorporated into your daily routine, especially if you are looking to reduce stress and improve mental and physical health. Here at MotivateU, we believe in the power of meditation and encourage all of our customers to try out various breathing practices to find the technique that works best for them. If you would like to give box breathing a try, we offer a free guided video meditation available on all platform levels.

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