How to Use the Box Breathing Method to Lower Blood Pressure

Box breathing is a technique that is used by athletes, first responders, and even doctors. It can be a useful way to manage stress, relax, and even fall asleep. Box breathing is a form of pranayama, which is a practice that originated in India thousands of years ago. This type of breathing is also used by Navy SEALs to remain calm in high-stress situations.

Box breathing can be done anywhere, but the most optimal place for it is on a meditation cushion. If you have never tried it, you may need a few practice sessions before you can begin to reap the benefits. In the meantime, try to focus on your breath throughout your practice.

Box breathing is very easy to do, and can help you stay grounded in the present moment. It can be helpful for coping with anxiety and panic attacks, as well as for calming your mind. However, it should be noted that it is not a substitute for any treatment, and it should only be used to improve your health.

Box breathing has been used by professionals and world-class performers for years. This form of breathing is often practiced in meditation centers and even in home settings. While box breathing is not a replacement for treatments for anxiety or depression, it can still be helpful in helping to bring you back to the present and decrease feelings of depressed moods.

If you are a beginner to box breathing, you should first start with shorter sessions. Start with two to three counts. When you become more comfortable, you can increase your counts. Some people feel dizzy after a breathwork session, so it is important to take a break. You should also make sure you are practicing in a room that is free from distractions.

Once you get the hang of it, you can extend your sessions and even include box breathing before going to bed. The exercise can be done anytime, and is especially useful for helping to relax your body and mind when it feels stressful. As with any type of breathing, it should always be practiced mindfully. A few quick reminders or visual prompts can help you develop a consistent pace.

Once you have developed a routine for box breathing, you should continue to do it on a regular basis. It can help you regulate your heart rate and HRV. Plus, it can help you to slow down your shallow breathing to five to seven breaths per minute. That can be quite a feat, and is especially helpful for those suffering from insomnia.

Those with anxiety and PTSD should also practice this technique. Box breathing is a great way to calm your mind and clear your racing thoughts, which can cause stress. Also, it is an excellent tool to use before bed to help you fall asleep.

Box breathing is a simple exercise to do, but it is highly recommended that you practice it on a regular basis. In order to achieve its full benefits, you should do it for at least 20 minutes a day.

Did you miss our previous article…


  • James Quinto

    James is a content creator who works in the personal development niche. Quinto James

Recommended For You

About the Author: James Quinto

James is a content creator who works in the personal development niche.