Box Breathing: A Simple Technique to Lower Blood Pressure
Updated: May 31
Box breathing is a simple calming technique that can help lower blood pressure and reduce stress. Learn how to do it with this guide!
Looking for a natural way to lower your blood pressure and reduce stress, box breathing may be just what you need. This simple technique involves taking slow, deep breaths in a specific pattern, and it can be done anywhere, anytime. In this guide, we'll show you how to do box breathing and explain how it can benefit your health.
What is box breathing?
Box breathing is also known as square breathing or four-square breathing. The technique involves inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding the breath for a count of four. Then the cycle repeats. This pattern creates a square shape, hence the name "box breathing."
The benefits of box breathing for lowering blood pressure and reducing stress.
Box breathing has been shown to have numerous benefits for both physical and mental health. One of the most significant benefits is its ability to lower blood pressure.
Slow and deep breathing triggers the body’s natural relaxation response by activating the parasympathetic nervous system, reducing anxiety and heart rate, reducing blood pressure. In plain language it means that if we slow our breathing this will trigger our central nervous system to reduce anxiety and lower blood pressure .
By slowing down the breath and focusing on deep, controlled breathing, box breathing can help to reduce stress and promote relaxation, which in turn can lower blood pressure. Additionally, box breathing has been shown to reduce symptoms of anxiety, improve focus and concentration, and enhance overall feelings of well-being. No wonder they teach box breathing to the Navy Seals!