This technique, also called square breathing or four-square breathing, is used by Navy SEALS to help reduce stress in high-pressure situations.
It involves nose breathing to slow over-breathing and raise CO2 levels to balance oxygenation.
Use a simple technique to measure your CO2 tolerance, a predictor of physical health. Nose breathing raises production of nitric oxide, which offers antiviral benefits. Consider the four-minute Nitric Oxide Dump to promote blood flow and normalize blood pressure.
To begin practicing box breathing, get in a quiet place where you can concentrate and maintain good posture. Ideally, you'll want to measure how many cycles or minutes you can do the technique and work up to five minutes.
Do each step below with focus and intention on your actions. Most people who use this technique recommend inhaling and exhaling to a count of four or five. Either is acceptable as long as each phase takes same the length of time.
• Step 1 — Begin by exhaling the air out of your lungs to a slow count of four. Some recommend exhaling through your mouth;
• Step 2 — Hold your breath for a slow count of four.
• Step 3 — Inhale slowly to a slow count of four through your nose, keeping your back straight and breathing through your abdomen so your shoulders do not rise.
• Step 4 — Hold your breath for a slow count of four and return to step 1....<<<Read The Full Article Here>>>...
