When I first heard about the transformational power of conscious breathing, I have to admit I was skeptical. However, after reading numerous research articles and the New York Times Bestselling book by James Nestor “Breath: The New Science of a Lost Art,” I became converted.
Nester in his book draws on cutting-edge research to show how our modern lifestyle has led to breathing dysfunctions, impacting everything from our physical health to our mental well-being.
The science is clear–proper breathing isn’t just a passing wellness fad; it’s essential. Nestor reveals through simple conscious breathing techniques we can reduce stress, enhance cognitive clarity, and improve our overall physical and mental health.
He recommends a technique called Box Breathing. It can be practiced anytime, anywhere, such as before important meetings, during moments of conflict, or as part of a daily mindfulness practice.
Does it seem overly simplistic? I’ve integrated this breathing technique into my daily routine and have seen remarkable benefits. Give it a try with just 5 minutes a day.
Breathe In (4 seconds): Begin by inhaling deeply through your nose for a count of four seconds. Focus on filling your lungs completely with air, allowing your stomach to rise as you breathe in.
Hold (4 seconds): Once you’ve reached the top of your inhale, hold your breath for a count of four seconds. During this pause, try to keep your body relaxed and your mind calm.
Exhale (4 seconds): Slowly exhale through your mouth for a count of four seconds, releasing all the air from your lungs. Focus on completely emptying your lungs as you breathe out.
Pause (4 seconds): After you’ve finished exhaling, hold your breath for another count of four seconds before beginning the next cycle.
Repeat: Continue this pattern of breathing—inhaling, holding, exhaling, and pausing for 5 minutes a day.
