Previous research has encouraged the use of box breathing as a strategy to calm the mind. Different emotional and cognitive states can alter the depth and frequency of our breathing (Balban et al, 2023). Our CO2 output is affected and likewise our emotional state. What actually works to calm our breathing, not just in the short term, but enough to affect our overall wellbeing?
Recent research compared a variety of controlled breathing including box breathing, cyclic breathing, and mindfulness (see below). Whatever breathing technique you choose, the air needs to come from the belly for success. To do this, place one hand on your chest and one on your belly (just above the underpants line). This enables you to measure the success of your breathing technique. A great time to practice belly breathing is last thing at night and first thing before we get out of bed. Try and get just the belly to rise and not the chest area.
Box Breathing
Step 1: Breathe in through your nose, counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centred.
Once you have learnt the method, longer breaths out at Step 3, help the relaxation process.
Watch the video here.
Cyclic breathing
A recent study looked at cyclic breathing and found it was more successful than box breathing (although more research is needed to confirm these results).
Step 1: Breathe in through your nose.
Step 2: Take a second, deeper breath to fully expand your lungs.
Step 3: Slowly exhale all the air through your mouth.
Step 4: Repeat this for about five minutes.
More details here.
Vagal Tone
When you breath in the lower belly, it compresses the vagus nerve and helps calm the parasympathetic nervous system. This kind of breathing stimulates the vagus nerve and activates the relaxation response of the parasympathetic (rest and digest) nervous system.
Breathing exercises can directly influence your respiratory rate which causes physiological and psychological calming effects with every calm out breath. Breathing in wakes you up, but the out breath is the calming breath.
Research is pointing to increased feelings of peacefulness, improved reaction time and problem solving, decreased anxiety, and reduction of mind wandering and intrusive thoughts.
Controlled breathing directly influences the respiratory rate, which can cause more immediate physiological and psychological calming effects by increasing vagal tone during slow expiration.
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Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895. Epub 2023 Jan 10. PMID: 36630953; PMCID: PMC9873947.
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