Breathwork is becoming increasingly popular as a way to manage stress and improve overall well-being. Two techniques that stand out for their effectiveness and accessibility are box breathing and the 4-7-8 breathing method.
Box breathing and 4-7-8 are both effective tools for promoting relaxation and reducing stress. This article explores each of these techniques in detail, including their benefits and how to incorporate them into your daily life. We’ll explain the 4-7-8 and box breathing techniques, how they work, and why they are effective.
Why is breath so important for well-being?
You can’t live without breath. Breathing is essential for your health in many ways.
The power of breathing
Breathing brings oxygen into your body, which is essential for your cells to function. Did you know that 20% of all the oxygen you breathe in goes straight to your brain?
The breath-emotion connection
Your breath and your emotions are closely linked. The way you breathe can directly affect how you feel, and vice versa. Certain breathing patterns can even bring on certain emotions.
Breathing beyond mindfulness
Mindfulness is a great tool, including simple exercises like 5 finger breathing, but it doesn’t work for everyone. The good news is that you can still use breathing techniques to calm your mind and body, even if you have a hard time with mindfulness.
Breathing exercises are often a simple and effective way to lower stress, even when mindfulness seems impossible.
Box Breathing: Technique and Applications
Box breathing is a simple, powerful technique for calming your nervous system. It’s easy to learn and you can do it anywhere.
What is Box Breathing?
The box breathing technique goes like this: breathe in for 4 seconds, hold your breath for 4 seconds, breathe out for 4 seconds, and hold your breath again for 4 seconds. Repeat this pattern.
Practical Applications
Box breathing has a track record in high-pressure situations. Navy SEALS use it to stay calm and focused when the stakes are high. It’s a technique you can use at work, at home, or anywhere you need to dial down stress and sharpen your focus.
Benefits of Box Breathing
- Stress Reduction
- Improved Focus
- Emotional Regulation
4-7-8 Breathing: A Natural Tranquilizer
The 4-7-8 breathing technique is a type of pranayama breathing, like Bhastrika Pranayama, developed by Dr. Andrew Weil. Dr. Weil calls it a “natural tranquilizer for the nervous system,” and it’s easy to learn and practice anywhere.
How to Practice 4-7-8 Breathing
Here’s how to do it:
- Find a comfortable place to sit or lie down. Make sure your back is straight.
- Place the tip of your tongue against the ridge of tissue behind your upper front teeth, and keep it there for the entire exercise.
- Exhale completely through your mouth, making a “whoosh” sound.
- Close your mouth and inhale quietly through your nose for a count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth, making a “whoosh” sound, for a count of eight.
- Repeat the cycle three more times, for a total of four breaths.
Frequency and Timing
When you’re first starting out, try to do no more than four breath cycles. As you get used to it, you can gradually increase that to eight breath cycles.
This breathing exercise can be helpful when you’re feeling stressed or anxious, before you react to a situation that’s upsetting, or when you’re having trouble falling asleep.
The science behind the benefits: How deep breathing affects your body
Deep, slow breathing does some pretty incredible things for your body, and here’s why.
Activating the parasympathetic nervous system
Deep breathing activates your parasympathetic nervous system. When that happens, it triggers the relaxation response. This reverses the stress response, helping you feel calmer.
Physiological benefits
When you breathe deeply, you may notice:
- reduced anxiety
- lower blood pressure
- improved sleep
- less pain
- improved concentration
Research and studies
Some studies show that deep breathing exercises reduce test anxiety in college students. Other studies show they decrease anxiety in older adults.
Research also shows that your blood pressure and heart rate can fall after just 5 minutes of slow, deep breathing.
A 2017 study showed improved attention and fewer negative emotions when people practiced deep, slow abdominal breathing.
More than just stress: Breathing for PTSD and emotional regulation
Breathing exercises can do so much more than just calm you down when you’re stressed. For example, research has shown that breathing exercises can help war veterans manage their PTSD symptoms.
Breathing techniques can help you manage a whole range of emotions. When you feel overwhelmed, angry, or anxious, taking a few minutes to focus on your breath can help you regain control and respond more thoughtfully.
Frequently Asked Questions
Is 4-7-8 breathing good for the lungs?
While 4-7-8 breathing is primarily a relaxation technique, it can have some positive effects on lung function. The deep inhalation and controlled exhalation can help to increase lung capacity and improve oxygen exchange. Regular practice may promote better respiratory muscle strength and overall lung health, but it’s not a substitute for medical treatment for lung conditions.
What is the 4-7-8 breathing count?
The 4-7-8 breathing count refers to the duration of each phase of the technique: inhale for a count of 4, hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. This ratio is designed to slow the heart rate, calm the nervous system, and promote relaxation. It’s important to maintain this ratio for the technique to be effective.
Do navy SEALs really use box breathing?
While box breathing (also known as tactical breathing) is often associated with Navy SEALs, the 4-7-8 method is a variation of the box breathing technique and it’s not the same. Box breathing often uses a 4-4-4-4 count. Both methods are used in high-stress situations to help individuals regain control and focus. The specific breathing techniques used by Navy SEALs may vary, but the underlying principle of controlled breathing for stress management is consistent.
To conclude
Box breathing and 4-7-8 breathing are simple, effective, and free techniques you can use to lower your stress levels and improve your overall well-being.
You can use these techniques at any time and any place, so why not give them a try? Incorporate them into your daily routine and see if you notice a difference in how you feel. Even a few minutes of focused breathing can make a big impact.
Breathing is something we all do, all the time, but by paying attention to your breath, you can tap into a powerful tool for managing your emotional state.