On Breath Part II

Breathing is a natural process that we all do without even thinking about it. However, conscious breathing techniques have become increasingly popular as a way to improve physical, mental, and emotional well-being. In this blog, we will discuss two popular breathing techniques: Box Breathing and Nadi Shuddhi (a form of Pranayama).

Box Breathing Technique: Box breathing, also known as square breathing or four-square breathing, is a simple breathing technique that helps to regulate the breath and calm the mind. It is often used in high-pressure situations, such as public speaking, to calm nerves and reduce anxiety. I first came across this technique in the book ‘Unbeatable Mind’ by Mark Divine.

To practice box breathing, follow these steps:

1. Sit comfortably in a chair or on the floor, with your back straight and your hands resting on your knees.
2. Take a deep breath in through your nose, counting to four as you inhale.
3. Hold your breath for a count of four.
4. Exhale slowly through your mouth, counting to four.
5. Hold your breath for a count of four.

Repeat this cycle of inhaling, holding, exhaling, and holding for several minutes. It is important to focus on the breath and counting, allowing any distracting thoughts to pass by without engaging with them.

Box breathing has been shown to help reduce stress, lower blood pressure, and improve focus and concentration. Over time, as you get better at this, you can increase the length of each of the durations consistently from 4s to say 7s and so forth.

Nadi Shuddhi Technique: Nadi Shuddhi, also known as alternate nostril breathing, is a breathing technique that balances the two hemispheres of the brain and helps to purify the body. It is a traditional yoga technique that has been practiced for thousands of years.

To practice Nadi Shuddhi, follow these steps:

1. Sit comfortably in a cross-legged position, with your back straight and your hands resting on your knees.
2. Take your right hand and place your index and middle fingers on your forehead, just between your eyebrows.
3. Close your right nostril with your thumb and inhale deeply through your left nostril.
4. Hold your breath for a count of four.
5. Close your left nostril with your ring finger, release your thumb, and exhale through your right nostril.
6. Inhale through your right nostril, hold your breath for a count of four, then exhale through your left nostril.
7. This completes one round of Nadi Shuddhi.

Repeat this cycle of inhaling, holding, and exhaling through alternate nostrils for several minutes, focusing on the breath and the sensation of air passing through each nostril.

Nadi Shuddhi has been shown to help improve lung function, reduce stress and anxiety, and improve mental clarity and focus.

In Conclusion, breathing techniques are simple yet powerful tools that can be used to promote physical, mental and emotional well-being. Both Box Breathing and Nadi Shuddhi are effective techniques that can be practiced by anyone, anywhere, at any time. Whether you’re looking to reduce stress and anxiety, improve focus and concentration, or simply improve your overall health and well-being, incorporating these breathing techniques into your daily routine can be a great way to achieve your goals.

Click here to find out more about other breathing techniques.