Get relief from stress by 5 minutes of ‘box breathing’ in the morning, know the tremendous benefits of 4-4-4-4 technique.

New Delhi:In today’s busy life, mental stress, anxiety and depression are becoming common problems. People resort to gym and diet to stay fit, but pay less attention to mental health. In such a situation, a simple breathing technique can improve your health.

Actually, ‘Box Breathing’ or ‘Square Breathing’ is a special technique, which helps in balancing the body and mind only through breaths. According to experts, if this is done every morning then it can prove to be very beneficial for both mental peace and physical health.

What is box breathing technique?

Box breathing is a deep breathing process, which consists of four equal stages – inhaling, holding, exhaling and then holding. Each step lasts for 4 seconds, hence it is also called ‘4-4-4-4’ technique. According to Healthline, this technique helps in balancing the body’s autonomic nervous system.

Benefits of box breathing

1. Relief from stress and anxiety:This technique instantly calms the mind and provides relief from anxiety or panic attacks.

2. Blood Pressure Control:Deep breathing reduces stress hormones, which helps in controlling high BP.

3. Better lung health: This technique is considered very effective for people suffering from problems like COPD.

4. Improves Focus: Practicing this in the morning keeps the mind fresh and concentration remains maintained throughout the day.

5. Improves Sleep: People suffering from insomnia get deeper and better sleep through this.

How to do box breathing?

To do this technique, sit in a quiet place and keep the spine straight.

Step 1: Exhale slowly through the mouth.
Step 2: Take a deep breath through the nose for 4 seconds.
Step 3: Hold the breath for 4 seconds.
Step 4: Exhale slowly for 4 seconds.
Step 5: Hold for 4 seconds with empty lungs and repeat the process.

Pro-Tip: Initially repeat this 4 times and practice 2-3 times a day.

Caution is necessary

Although this technique is considered safe, but if you are pregnant, a heart patient or suffering from any serious disease, then definitely consult a doctor before starting it.

Why is this important?

Box breathing is not just an exercise, but an effective health tool, which helps in improving both mental and physical health. This exercise of just 5 minutes daily can bring a big change in your lifestyle.