03 Aug Can Box Breathing Improve Your Mental Focus?
Distractions are abundant wherever you go. It can be in the form of ambient noises, people’s conversations, or just the load of information we are forced to process immediately.
When you are surrounded by distractions, finishing your tasks might be a challenge. Fortunately, there are ways you can try to improve your mental focus.
One of these is practicing mindfulness, which can be done through different breathing techniques, including box breathing.
Starting Box Breathing
Box breathing, also known as four-squared breathing, is a breathing technique used to slow down one’s breathing.
The said breathing technique came from the yogic practice of pranayama or focusing on breathing. Anyone can do it, especially people who are experiencing high levels of stress.
To start practicing box breathing, exhale slowly and release all the air in your lungs.
As you breathe in, count slowly up to four in your head. Be mindful of how you breathe in and breathe out.
For a count of four, hold your breath. Then, exhale for another count of four. Repeat the practice for 3 to 4 rounds.
You might find your breathing unsteady during the first bouts of box breathing. However, it will get better in practice.
Find a safe and peaceful space to practice box breathing, so you can be mindful of the exercise.
Are There Benefits With Box Breathing?
A 2021 study noted that box breathing practice can improve lung function and reduce stress in healthy adults.
Box breathing can lower stress and improve one’s focus. If you’re constantly in a high-stress state, it may impair your ability to concentrate on the task at hand.
Aside from allowing you to focus, it also eliminates the physical symptoms of stress in the body. It can also improve your mood while also lowering symptoms of anxiety and depression.
However, if you are having difficulty holding your breath, it may not be the perfect breathing technique for you. You should also first consult your doctor if you are pregnant or have high blood pressure.
SOURCE:
https://www.healthline.com/health/box-breathing#hold-your-breath
https://health.clevelandclinic.org/box-breathing-benefits