Box breathing

Box breathing is a technique where you inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and then pause for four seconds before repeating. This practice has been linked to improved mood and reduced stress levels in studies. Research also indicates that box breathing can aid athletes by improving cardiovascular recovery after high-intensity interval training (HIIT). While the technique is primarily used for relaxation and focus, it shares connections with broader respiratory practices aimed at enhancing lung function and overall well-being.

This practice ties closely to other respiration techniques like the active cycle of breathing, which focuses on clearing mucus from airways. Additionally, box breathing may complement physiotherapy methods used in managing conditions such as asthma by promoting better control over breathing patterns. Despite its benefits, it's important to note that while studies support its use for relaxation and recovery, more research is needed to fully understand its long-term effects and specific applications across different health contexts.

Sources

• Brief structured respiration practices enhance mood and reduce physiological arousal. (PMID:36630953)
• The active cycle of breathing technique: a systematic review and meta-analysis. (PMID:22100537)
• Box breathing or six breaths per minute: Which strategy improves athletes post-HIIT cardiovascular recovery? (PMID:41248139)
• The effectiveness of physiotherapy in patients with asthma: a systematic review of the literature. (PMID:23333065)
• Evidence-based guidelines for weaning and discontinuing ventilatory support: a collective task force facilitated by the American College of Chest Physicians; the American Association for Respiratory Care; and the American College of Critical Care Medicine. (PMID:11742959)
• Breathing in Duchenne muscular dystrophy: translation to therapy. (PMID:35620971)

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