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I am a certified yoga teacher based in Exeter. With a passion for holistic wellness and mindfulness practices, I am dedicated to helping others discover peace and balance in their lives through yoga, meditation, and breathwork. Box breathing is a valuable tool for managing anxiety and promoting overall well-being. By incorporating this technique into your daily routine, you can experience greater calm, clarity, and resilience in the face of life's challenges. So, take a deep breath, visualise that square, and embrace the peace and tranquility that comes with box breathing.
What is Box Breathing?
In today's fast-paced world, stress and anxiety seem to be constant companions for many. Whether it's work deadlines, personal responsibilities, or unexpected challenges, navigating through life can often feel overwhelming. In times like these, having simple yet effective techniques to manage anxiety becomes crucial. One such technique gaining popularity is box breathing, also known as square breathing.
Box breathing is a powerful tool used to promote relaxation and reduce stress levels. It involves taking slow, deep breaths in a specific pattern, often visualised as a square. The technique is straightforward and can be practiced virtually anywhere, making it accessible for anyone seeking relief from anxiety.
Also referred to as four-square breathing, box breathing involves four simple steps: inhale, hold, exhale, and hold again. The name "box" comes from the equal length of each phase, forming a square-like pattern. Here's how it works:
- Inhale: Begin by taking a slow, deep breath through your nose. Inhale deeply, allowing your lungs to fill with air. Visualise tracing one side of the square as you breathe in, counting to a comfortable pace, typically four seconds.
- Hold: Once you've filled your lungs with air, hold your breath for the same count. This pause is essential for allowing the oxygen to circulate through your body and for your nervous system to begin its relaxation response.
- Exhale: Slowly release your breath through your mouth, again counting to the same pace as before. Imagine tracing another side of the square as you exhale, letting go of tension with each breath out.
- Hold: After exhaling completely, pause and hold your breath again for the same count. This brief pause prepares you for the next cycle of breathing and allows your body to fully relax before beginning the process anew.
Benefits of Box Breathing
Box breathing offers a number of benefits, particularly for those struggling with anxiety and stress. Here are some reasons why incorporating this technique into your daily routine can be incredibly beneficial:
- Anxiety Reduction: Box breathing serves as an anchor during times of heightened anxiety. By focusing on the rhythmic pattern of your breath, you divert your attention away from stressful thoughts, bringing a sense of calm and clarity to your mind.
- Nervous System Regulation: Deep breathing triggers the parasympathetic nervous system, responsible for the body's relaxation response. The deliberate slowing of your breath rate allows carbon dioxide to accumulate in the blood, signalling to the body to activate its calming mechanisms.
- Improved Mental Focus: Practicing box breathing enhances concentration and mental clarity. As you become more adept at regulating your breath, you'll find it easier to maintain focus and presence, even in challenging situations.
- Enhanced Emotional Well-being: Consistent practice of box breathing promotes emotional resilience and a greater sense of well-being. By incorporating this technique into your daily routine, you'll cultivate a greater capacity to manage stress and navigate life's ups and downs with grace.
Getting Started with Box Breathing
Incorporating box breathing into your daily routine is simple and requires minimal time commitment. Here are a few tips to help you get started:
- Set Aside Time: Find a quiet, comfortable space where you can practice uninterrupted. Start with just a few minutes each day and gradually increase the duration as you become more familiar with the technique.
- Focus on Technique: Pay attention to your breath as you inhale, hold, exhale, and hold again. Visualise the square shape as you move through each phase, maintaining a steady pace throughout.
- Practice Regularly: Consistency is key when it comes to reaping the benefits of box breathing. Aim to incorporate this technique into your daily routine, whether it's upon waking up, before bed, or during moments of stress throughout the day.
- Be Patient and Persistent: Like any skill, mastering box breathing takes time and practice. Be patient with yourself and trust that with continued effort, you'll experience the profound benefits of this simple yet potent technique.
About me:
I specialise in Yoga, Wellbeing Coaching & Nutritional Therapy in the Exeter area, with bases in Exminster and Topsham. My approach is personalised, aimed at supporting individuals in achieving sustainable and healthy lifestyle changes.
Yoga Classes:
Join me for Hatha yoga classes suitable for most levels of yogis. All equipment is provided. Classes are available at Kiva & Zen Studios in Topsham, Exeter, Victory Hall in Exminster, Exeter, and Exeter Golf & Country Club. Immerse yourself in the tranquil atmosphere of Exeter while rejuvenating your mind and body through the practice of yoga. Each session is designed to help you connect with your inner self, cultivate mindfulness, and improve flexibility, strength, and balance. Whether you're a beginner or an experienced practitioner, there's a class for you in my Exeter venues.
Nutritional Therapy:
Nutritional Therapy is a holistic approach to health and well-being that focuses on using food and nutrients to support the body's natural healing processes. As a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths, I provide personalised nutrition plans tailored to individual needs. Whether you're looking to improve digestion, boost energy levels, manage weight, or address specific health concerns, Nutritional Therapy can offer valuable insights and support on your journey to optimal health, right here in Exeter.
Wellbeing Coaching:
As a certified Wellbeing Coach, I offer personalised coaching sessions aimed at helping you achieve your wellness goals. Whether you're seeking support in managing stress, improving work-life balance, enhancing self-care practices, or navigating life transitions, I provide guidance, accountability, and strategies to empower you on your path to greater well-being. Together, we'll explore your values, strengths, and aspirations, and develop actionable steps to create positive and lasting change in your life.
Useful links:
- Contact me here
- View my price list here
- Book a wellbeing session here
- Book a yoga class here (For Exeter Golf and Country Club use their membership system)
Qualifications:
As a Yoga Teacher, I underwent training in India and am both qualified and registered with the Yoga Alliance. My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths. I obtained my coaching qualifications through the Institute of Leadership and Management, with specialised training in Wellbeing from the British Coaching Association.
You can view my online brochure, of the wellbeing services I offer in Exeter, here.
