1.22 Sicher
The Box breathing technique is a commonly practiced breathing exercise in meditation and yoga due to its well-known anti-stress benefits. Box breathing aids in anxiety reduction by voluntarily controlling the breathing frequency, type (abdominal or costal), and engaging specific muscles involved in the breathing process (such as the diaphragm and intercostals).
By improving blood oxygenation and neuro-vegetative reflexes, conscious control of one's breathing can enhance vigilance. A longer expiration time (three times the duration of inhalation) is commonly associated with relaxation, while an increase in inspiratory amplitude with a brief expiration (three times on inhalation for each exhale) provides a more challenging experience.
Box breathing benefits include:
- 4 to 10 cycles: finding calmness during moments of nervousness, gaining a boost of energy, and quickly refocusing on the present.
- 20 cycles or more: experiencing deeper relaxation, discreet relaxation anytime and anywhere (sitting, standing, or lying), anti-stress effects, improved concentration alongside relaxation, and gradual diaphragm awareness and relaxation with regular practice.
Considering these benefits, it is encouraged to incorporate this breathing practice into our daily lives by learning and understanding its various effects.
Starting with understanding abdominal breathing, you can then progress to learning and mastering square breathing.
Here's how to perform the box breathing exercise:
- Straighten your upper body, lengthening your spine and expanding your chest.
- For square breathing, breathe through your nose while keeping your lower jaw relaxed.
- Allow your abdomen to create a gentle movement with each inhalation and exhalation—this is abdominal breathing:
- Inhale: the abdomen expands smoothly.
- Exhale: the abdomen deflates with the same fluidity.
- Once you have established abdominal breathing, begin square breathing, where each phase of the breath has an equal duration:
- Inhale (3/4/5/6/... seconds).
- Hold full lungs (3/4/5/6/... seconds).
- Exhale (3/4/5/6/... seconds).
- Hold empty lungs (3/4/5/6/... seconds).
Übersicht
Box breathing assistant ist eine Freeware-Software aus der Kategorie Hobby & Freizeit, die von emmanuel orvain entwickelt wird.
Die neueste Version von Box breathing assistant ist 1.22, veröffentlicht am 25.01.2024. Die erste Version wurde unserer Datenbank am 25.01.2024 hinzugefügt.
Box breathing assistant läuft auf folgenden Betriebssystemen: iOS.
Die Nutzer haben Box breathing assistant eine Bewertung von 5 von 5 Sternen gegeben.
Verwandte Produkte
Anti stress breathing exercise
In just a matter of five minutes, heart coherence breathing can aid in the natural reduction of stress and anxiety. Discover the benefits of cardiac coherence through this simple and ergonomic Cardiac Coherence application, designed to …Box Breathe
Box Breathe: Your Ultimate Tool for Breathing Exercises and Meditation Box Breathe has rapidly gained popularity since its launch, becoming the go-to companion for thousands of individuals seeking to enhance their meditation and yogic …Box Breathe Inhale
Box Breathe: Your Professional Tool for Breathing Exercises and Meditation Box Breathe has quickly become a trusted companion for thousands of individuals seeking to improve their meditation and yogic breathing practices, as well as those …Box Breathing: BoxMind
BoxMind presents an approach to mastering the technique of box breathing, a method recognized for its simplicity and effectiveness.Breathe 4-7-8: Calm & Sleep
Transform Your Well-Being with Breathing Exercises This application offers a comprehensive approach to mindful breathing, aimed at reducing stress, enhancing focus, and improving sleep quality.Breathe: 4-7-8 Technique
Discover the practice of Mindful Breathing with Breathe 4-7-8! Unlock a sense of tranquility, enhance focus, and enjoy improved sleep through the widely acclaimed 4-7-8 breathing technique, advocated by Dr.Contain Your Brain
ORCHA Approved - 5-Star Rating on the Educational App Store Contain Your Brain: Mastering Worry Simply & Securely This application aims to help users manage their worries effectively, promoting both productivity during the day and better …Meditation: Box Breathing
Meditate and improve your sleep quality with our app. It provides guided meditation sessions designed to help you unwind and de-stress at the end of your day. Take advantage of this tool by downloading it today.Steady: Paced Breathing Timer
I would like to review the "Steady" breathing meditation app, which offers a variety of techniques to help manage stress and anxiety through focused breathing exercises.Well: CBT Journal & Breathing
The Well app presents itself as a comprehensive solution for those seeking to enhance their cardiac coherence through guided breathing exercises, all accessible from a single platform. What Benefits Does Cardiac Coherence Offer?Yoga breathing method
30 Days of Meditation Breathing is an application designed to assist in enhancing your well-being and combating stress through focused breathing techniques.Neueste Reviews
![]() |
Rockstar Games Launcher
Optimieren Sie Ihr Rockstar-Spielerlebnis mit dem Rockstar Games Launcher! |
![]() |
IObit Smart Defrag
Sorgen Sie dafür, dass Ihre Festplatte mit IObit Smart Defrag reibungslos läuft. |
![]() |
Calibre
Organisieren und verwalten Sie Ihre E-Book-Bibliothek ganz einfach mit Calibre. |
![]() |
iMyFone MirrorTo
Spiegeln Sie Ihren iPhone-Bildschirm mühelos auf Ihren PC mit iMyFone MirrorTo |
![]() |
pdfFactory Pro
Effizientes PDF-Erstellungstool mit erweiterten Funktionen. |
![]() |
KiCad
KiCad: Ein leistungsstarkes Werkzeug für die Elektronikkonstruktion |
![]() |
UpdateStar Premium Edition
Mit der UpdateStar Premium Edition war es noch nie so einfach, Ihre Software auf dem neuesten Stand zu halten! |
![]() |
Microsoft Visual C++ 2015 Redistributable Package
Steigern Sie Ihre Systemleistung mit Microsoft Visual C++ 2015 Redistributable Package! |
![]() |
Microsoft Edge
Ein neuer Standard beim Surfen im Internet |
![]() |
Google Chrome
Schneller und vielseitiger Webbrowser |
![]() |
Microsoft Visual C++ 2010 Redistributable
Wesentliche Komponente zum Ausführen von Visual C++-Anwendungen |
![]() |
Microsoft Update Health Tools
Microsoft Update Health Tools: Stellen Sie sicher, dass Ihr System immer auf dem neuesten Stand ist! |