A lot of times when we are stressed, our body tends to activate the sympathetic nervous system (The Hitman) which can evoke similar sensations as if you were in danger. But when you are not really in danger and there is a constant activation of sympathetic system then it can be very harmful for you. 

The nervous system is closely linked to our gut, our breathing, our sleep. So, for example, when you see a bear and your body has to be ready to fight, flee or freeze. You need more oxygen and you hyper ventilate. So, when there is no bear, but you are at work and maybe you have to give a presentation. This may evoke, sure your co-workers won’t eat you but it can feel that way don’t it?

You can have similar activation of your nervous system. Interestingly, if you change your breathing to mimic a resting state, (maybe in your cozy bed, maybe a beach in the Bahamas). you can tell your brain that you are not in danger and you don’t need to be stressed.

Here is where Box breathing comes in – Box breathing is a powerful relaxation technique that can help return breathing to its normal rhythm after a stressful experience. It is also known as square breathing, resetting the breath, or four-square breathing. Box breathing involves taking slow, deep breaths and holding the breath for a few seconds before exhaling. This technique can help clear the mind, relax the body, and improve focus. 

Here are the steps to perform box breathing:

1. Sit with your back supported in a comfortable chair and your feet on the floor.

2. Close your eyes and breathe in through your nose while counting to four slowly, feeling the air enter into your lungs.

3. Hold your breath for four seconds.

4. Exhale slowly through your mouth for four seconds.

5. Hold your breath for four seconds before repeating the cycle

Box breathing is a simple technique that can be done anywhere, including at a work desk or in a cafe. It is called box breathing to encourage people to think about a box as they do it. When doing box breathing, it is good to sit in a chair, stand, or lie down on your back with one hand on your chest and one hand on your stomach. When you sit on a chair, ensure that your back is supported, and your feet are firmly on the floor. Breathe as you would normally for a minute, observe the rise and fall of your chest and stomach, and then start the box breathing cycle. 

You can do it for a few minutes. They key thing is to do it regularly!!