Here is something I discovered a while ago that is an easy, yet effective way to bring everything down a notch. You can practice Box Breathing on the beach, in your car or as part of your surf routine before paddling out. It’s a great way to establish some mindfulness before a surf session or at the end of the day when you want to chill out and reset before bed. Here’s a closer look at this technique.
What is Box Breathing?
Box breathing, also known as square breathing or four-square breathing, is a simple yet powerful relaxation technique that involves breathing in a controlled manner. It’s called “box breathing” because it follows a pattern that resembles the shape of a square or a box. This technique can be practiced virtually anywhere and requires no special equipment, making it easily accessible to anyone seeking to reduce stress and anxiety.
How to Practice Box Breathing:
Box breathing typically involves four equal parts: inhaling, holding the breath, exhaling, and holding the breath again. Here’s a step-by-step guide on how to do it:
Find a Comfortable Position:
Sit or lie down in a comfortable position. Close your eyes if you feel comfortable doing so.
Focus on Your Breath
Take a few deep breaths to center yourself and become aware of your breath. Notice the natural rhythm of your breathing without trying to change it.
Inhale Slowly
Begin by inhaling slowly and deeply through your nose. Count to four as you inhale, feeling your abdomen rise with each breath.
Hold Your Breath
Once you’ve inhaled fully, hold your breath for a count of four. Keep your lungs comfortably filled with air without straining.
Exhale Slowly
Next, exhale slowly and completely through your mouth, again counting to four. Feel your abdomen fall as you release the breath.
Hold Your Breath Again
After exhaling, hold your breath for another count of four before beginning the next inhalation. This completes one cycle of box breathing.
Repeat
Continue this pattern of breathing for several minutes, aiming to keep each phase of the breath equal in duration.
Benefits of Box Breathing
Reduces Stress and Anxiety
Box breathing activates the body’s relaxation response, helping to calm the mind and reduce feelings of stress and anxiety.
Promotes Mental Clarity
By focusing on the breath and regulating its rhythm, box breathing can enhance mental clarity and improve concentration and focus.
Enhances Emotional Regulation
Practicing box breathing regularly can help you develop greater emotional resilience and the ability to manage intense emotions more effectively.
Improves Sleep
Engaging in box breathing before bedtime can signal to your body that it’s time to relax, making it easier to fall asleep and enjoy a more restful night’s rest.
Enhances Performance
Athletes, performers, and individuals in high-pressure situations often use box breathing to calm nerves and optimize performance under stress.
By incorporating this practice into your surf routine, you can cultivate a greater sense of calmness, well being and relaxation.