Box Breathing - Nope, we are not moving anywhere

Box breathing is a technique that is used to relax the mind, whenever you feel anxiety taking over.

Why does it work?

The intention behind this meditation is to stimulate the vagus nerve. This nerve is part of the parasympathetic nervous system and responsible for controlling involuntary functions such as heart rate, digestion, immune system etc. You can find more details of what the vagus nerve is here - https://my.clevelandclinic.org/health/body/22279-vagus-nerve#:~:text=What%20is%20the%20Vagus%20Nerve,can't%20consciously%20control%20them.

The intention is to lower the heart rate and bring the body out of the natural fight-and-flight response.

Great! How do I do it?

Here are the steps to complete this meditation -

1. Inhale for 4 seconds

2. Hold your breath for 4 seconds

3. Exhale for 4 seconds

4. Hold your breath again for 4 seconds

Repeat this 12-15 times. Take note of the pause points, these are critical, and do not try to rush them as they are a major contributor to putting your system in a relaxed state.

Great! Tbh I snoozed reading all this text and am more of a video guy. Anything for me?

Sure! Here you go :)

References -

https://psychcentral.com/health/types-of-meditation#box-breathing

https://my.clevelandclinic.org/health/body/22279-vagus-nerve#:~:text=What%20is%20the%20Vagus%20Nerve,can't%20consciously%20control%20them.