Step by Step Guide: My Box Breathing Meditation Routine
This routine is my personal mix of meditation and cardiovascular (VO2 Max Improvement) exercise. Generally, I do this anywhere from 10-30 minutes daily. In the latter half of longer sessions I’ll commonly experience an intense state of calmness and borderline euphoria. After its conclusion, I exit the practice feeling light and relaxed.
Benefits
According to an article by health line, “there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).”... “This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.”
“The slow holding of breath allows CO2 to build up in the blood. An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.”
“It can also help treat insomnia by allowing you to calm your nervous system at night before bed…” which is why I often use this technique just before bed.
Find a quiet and comfortable sitting place
If you have tight hips or knees you do not have to sit yogi style with crossed legs (still I often do to open up my chest). Find a comfortable chair or pad and sit up with proper posture. Make sure the environment is relatively quiet; I live in the city so I’ll actually sit on the balcony with noise canceling headphones which works just fine as well. If you are unable to find a quiet place, do not fret as with proper discipline, this exercise can be completed anywhere. Upon sitting, pull your shoulders back to a comfortable position and raise your head to look forward. Place your hands on your knees or anywhere comfortable that will not interfere with the breathing process.
Close your eyes and tune out the environment
Tune out all the inputs; all the little annoying things jockeying for attention in your brain.
Create your Square
Envision a large square; I have a tendency to picture a 2 dimensional hollow square. At this point, the square should be the only thing that exists in your entire universe - focus on the square. Now imagine a moving object traveling the permitter of this square: this object navigates around the exterior of the square for the duration of the exercise.
Begin slowly counting your beats
~ 1 and 2 and 3 and 4 and ~
~ 1 and 2 and 3 and 4 and ~
~ 1 and 2 and 3 and 4 and ~
Begin counting your beats around the box. Each side of the box will require 4 slow beats of breath. Here’s a visual:
Slowly inhale through your nose and watch the object climb up the side of the box.
~ 1 and 2 and 3 and 4 and ~
Hold your breath for four counts as the object moves across the top of the box.
~ 1 and 2 and 3 and 4 and ~
Slowly release your breath through your mouth blowing out all the air in your lungs for another 4 count as you envision the object falling down the side of the box.
~ 1 and 2 and 3 and 4 and ~
Hold your breath for the final four counts as your object moves along the bottom of the box.
~ 1 and 2 and 3 and 4 and ~
Repeat this process for as long as you feel comfortable. Set a timer on your phone for 5-10 min on your first run and maintain this process with eyes closed until your alarm goes off.
Final Thoughts
The climbing up and falling down visualization reminds me where I am in the breathing routine and is symbolic of the inhale and exhale stages. The object movement along the top and bottom of the square allows me to visualize movement and keep my mind focused during the breath holds. This process in aggregate allows an otherwise wandering mind to focus on breathing exercises for extended periods of time.
If you feel dizzy on the first few attempts, this is normal. Just be sure to take a few moments of rest before standing. Practice makes perfect!
