https://www.youtube.com/watch?v=-zYnZH7HRYA
We all experience feelings of anxiety or stress sometimes. It could feel like you’re going crazy, but you’re not! When you’re stressed, your breathing becomes shallow.00:00:17
If it stays shallow, your mind interprets that as if you’re in danger and continues to release stress hormones.
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However, if you purposefully change to deeper, longer breaths, it signals to your brain that you are safe (since you wouldn’t slow down your breathing if you were in danger). This is why breathing techniques calm the body physically.
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Luckily, when that happens, the mind follows and calms down too.
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When you use a breathing technique with a pattern, it has the extra bonus of engaging your mind to keep track of that pattern. The “5-2 box breathing” is a simple relaxation technique that can help you regulate your emotions. You can do it anywhere at any time.
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This patterned box breathing can help reduce stress and improve mood. It’ll also help you control and manage your emotions.
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And it’s very easy to learn. Imagine breathing around a box. Put your hands on your belly.
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Inhale and visualize going up one side of a box, gradually filling your lungs with air to the count of five.
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When you reach the top, hold your full lungs for a count of five as you imagine going across the top of the box. Then, exhale slowly as you imagine traveling down the other side of the box for five. When you get to the bottom, take two regular breaths. Then, again, go up the side of the box for five.
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Hold full lungs for five as you go across the top. And come down the other side for a count of five. Then, again, two regular breaths.
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Repeat this box breathing pattern 7 to 10 times in a row, observing the sensation of your breath filling your torso–holding and releasing.
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Like most breathing techniques, this can be done sitting down with your feet on the floor or lying down if that’s more comfortable. Patterned breathing has physiological and psychological benefits.
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Physiologically, it regulates your breath, increasing oxygen to the body and reducing blood pressure and heart rate. It helps psychologically by providing a mental focus on the breath, thus removing attention from what’s causing your stress and anxiety. A daily practice of box breathing helps reduce overall stress in your life. Practice even when you’re calm to integrate the skills into your body.
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That way, in moments when feelings of stress and anxiety are overwhelming, the patterned box breathing will be already associated with calmness and will feel familiar and comforting. Remember, the power to come yourself is as close as your next breath.
Source : Youtube
