April Challenge: Box Breathing For You

If you know me, I am always up for a good challenge, it must be all those years of sports and the constant need for a little push to be better. My challenge for you this April is to incorporate a box breath into your morning routine… So before you run to grab your phone, make that large pot of coffee or tea, I want you to simply take one bo breath.

Box Breathing & Why It’s Important

Stress is a common and unavoidable part of our daily lives. Whether it is work pressure, family responsibilities, or personal challenges, stress can take a toll on our mental and physical well-being. Fortunately, there are many effective techniques to manage stress, and one of them is box breathing.

Box breathing is a simple yet powerful technique that involves breathing in a pattern of four counts, holding the breath for four counts, breathing out for four counts, and holding the breath for four counts again. This technique is also known as square breathing, and it can be practiced anytime and anywhere to reduce stress and increase focus.

Here’s how you can integrate box breathing into your morning routine to start your day off on the right foot:

1. Find a quiet and comfortable place to sit: Start by finding a quiet and comfortable place to sit, preferably in a peaceful corner of your home. Make sure you are sitting upright with your feet flat on the ground and your hands resting on your lap.
2. Take a deep breath: Start by taking a deep breath in through your nose and filling your lungs with air. Hold your breath for a count of four.
3. Exhale slowly: Slowly exhale through your mouth for a count of four. Make sure to completely empty your lungs.
4. Hold your breath: Hold your breath for a count of four.
5. For those who want to get a little extra credit: Set a timer for five minutes, so you can focus on your breathing without worrying about the time.

Box breathing can help reduce stress by slowing down your heart rate, lowering your blood pressure, and calming your nervous system. By focusing on your breath, you can increase your awareness and reduce distractions, allowing you to start your day with a clear mind and a calm demeanor.

Now I will be honest my morning routine is not something that is very extensive like some, which is why I wanted to start off with something very simple. Taking a moment before you get into work mode, mom mode, spouse mode, or even social mode… Taking a moment to relax, reset, and bring your body into a calm state can work wonders on your health. So give it a try and see how box breathing can transform your mornings and your life.