The most natural action for human beings is breathing. So natural, in fact, that we perform it unconsciously most of the time. Yes, most of the time, because today we're going to introduce you to a breathing technique: square breathing .
Why control your breathing?
The breathing process is both conscious and unconscious. We perform it mostly involuntarily, but it can also be done voluntarily. Controlling our breathing plays a significant role in our brain and nervous system.
Various exercises allow you to focus on controlling your breathing cycle. For example, the heart coherence is a perfect way to relax, refocus, and reduce stress and anxiety levels. This exercise offers numerous other benefits for your brain and body.
Square breathing is also an exercise with numerous benefits. Increasingly practiced, even among top athletes, square breathing can be done anywhere, anytime. All you need is a quiet place. Want to try it? Come on, we'll explain!
The benefits of square breathing
Square breathing originates from pranayama, a branch of yoga dedicated to breath control. It is also known by its Sanskrit name, "samavritti." The benefits of this practice are numerous for your body and mind.
The practice of square breathing allows for a realignment between your nervous system and your breathing, which has positive effects on your brain. Furthermore, following this exercise, improved blood oxygenation and enhanced autonomic reflexes are observed, as explained in a document from INSEP (National Institute of Sport, Expertise and Performance ).
Square breathing can reduce anxiety, blood pressure, and stress, thanks to the sense of calm and relaxation it induces. As noted by INSEP (National Institute of Sport, Expertise and Performance), between 4 and 10 cycles, it increases energy levels, promotes a feeling of calm, and helps you refocus on the present moment. Similarly, with 20 cycles or more, you will experience deep relaxation, a profound stress-relieving effect, and improved concentration.
Square breathing exercise
To perform a square breathing exercise, start by finding a quiet place, if possible. The advantage of this exercise, which consists of four equal parts, is that it can be done in five minutes and already have positive effects.
Perform the following steps while breathing through your nose, if possible. Otherwise, it also works through your mouth.
1- Inhale until your lungs are full.
2- Hold your breath, always with your lungs full.
3- Exhale all the air from your lungs.
4- Hold your breath, with empty lungs.
The times of inhalation and exhalation must be equal.
Here's how to perform a square breathing cycle. You can repeat the cycles for 5 minutes for initial beneficial results. As Masha Kruglova , "we aim to lengthen the inhalations and exhalations and make them the same length to balance the sympathetic and parasympathetic nervous systems" during subsequent cycles.
Square breathing holds no more secrets for you. Try it and adopt it as a daily routine to maximize the benefits for your body, nervous system, and brain.
