You may have tried many techniques to bring back your sleep; you have stopped taking caffeinated drinks in the evening, you have used low intensity light in your bedroom, you take only light meals for your dinner, and many more. However, if you are still finding it hard to fall asleep, you should try “Box breathing”, a natural sleep-inducing breathing technique.
In fact, it’s a kind of mindfulness meditation which allows you to control your mind while meditating. You may also call it “present breathing”
Reaping the Benefits of Box Breathing: How?
If you are having troubles with sleep or taming your thoughts, Box breathing can be a game changer.
Difficulty falling asleep or maintaining a sound sleep is a common but often under discussed health issue that affects millions of Americans. Fast paced life and our lifestyle choices are major stressors that have taken their toll on our mind. The result, our mind never rests and thoughts hover around every time.
Sleep problems are also common among individuals who are overly ambitious and very impatient when marching towards their goal (the Type A personalities).
Box breathing offers a range of health benefits including:
● Minimum Mental and Physical Stress
● Improved Blood Circulation
● Enhanced Cognition and Increased Blood Supply to the Brain
● Enhanced Quality of Life
Box Breathing: What is it?
It’s a technique adopted by navy seals to control their mind during diving sessions to achieve their goals.
To start with, imagine a box. Now, try to discover each corner of the box. During this time, your mind is concentrated on only one task, which is to trace the box. In short, your mind is focused only on the present with no thoughts from your past or future.
Continue thinking the same way during the session and see the results yourself.
Utilizing Box Breathing to Sleep better
You fall asleep only when your mind stops wandering, and this is what Box breathing makes you capable of.
With this, you can fall asleep faster and at your will.
The FOUR Steps of Box Breathing
1. Inhale for 5 seconds
2. Hold your breath for 5 seconds
3. Exhale for 5 seconds
4. Repeat Step 2
This is just the beginning!!!
When you master the 5-second practice, you can move further with performing each step for longer time. Take some inspiration from elite navy seals who can do this for 10-20 seconds.
For beginners, practicing Box breathing can cause their minds to wander even more, or may even cause panic. But there is nothing to worry about as this phase will slowly pass as you keep on practicing more.
As you continue the practice, your mind gradually becomes used to this and you will observe calming effects on your mind.
What more could you ask for? You can feel the air moving in and out of your body while you are fully aware of the present and all your chaotic thoughts are settled down.