Mindset – Breathwork

Box Breathing Technique

Box breathing is a fast and simple technique to alleviate stress. This effective practice can help you refocus and regain composure whenever you start feeling overwhelmed or stressed.

To set up, sit in a comfortable chair with your feet flat on the floor, or lie down relaxed. As you follow the steps below, visualise the box shown in the video above and follow to the instructions provided.

Step One: Inhale
Inhale slowly and deeply through your nose, counting to five seconds in your head. Try to breathe in a manner that fills your lungs fully without straining.

Step Two: Hold Your Breath
Hold your breath for a count of five. Ensure that you’re relaxed and not tensing any muscles unnecessarily.

Step Three: Exhale
Exhale gently through your mouth for a count of five, being mindful to release the air smoothly and steadily from your lungs.

Step Four: Hold Your Breath
Hold your breath for a count of five. Ensure that you’re relaxed and not tensing any muscles unnecessarily.

Step Five: Repeat
Beginners should aim to repeat this for 1-2 minutes while more regular users can continue for 3-5 minutes.