Last week I talked about needing to go back to mindfulness basics to bring myself back to grounded. I also said I would walk y’all through some of those basics. So here is the first post. The one on block breathing is the method I use most often.

In today’s fast-paced world, finding moments of calm amidst the chaos can feel like a luxury. Yet, one simple technique has the power to anchor us in the present moment, quieting the mind and soothing the spirit: block breathing. Let’s delve into this ancient practice and uncover the myriad benefits it offers for our overall well-being.

Understanding Block Breathing:

Block breathing, also known as square breathing or box breathing, is a mindfulness technique that involves breathing in for a certain count ( I use 4), holding the breath, breathing out for the same count, and then holding the breath again before repeating the cycle. The pattern forms a square or block shape, hence the name.

The Benefits of Block Breathing:

1. Stress Reduction: Block breathing triggers the body’s relaxation response, reducing levels of stress hormones like cortisol and promoting a sense of calm and tranquility.
2. Improved Focus and Clarity: By directing our attention to the rhythm of our breath, block breathing helps to clear the mind of distractions, allowing us to concentrate more effectively on the task at hand.
3. Emotional Regulation: Practicing block breathing can help regulate emotions by fostering a greater emotional awareness and providing a tool for managing intense feelings like anxiety or anger.
   • I use it the most when I feel a panic attack coming on. It grounds me in the moment and allows the panic to float away while I concentrate on the counting.
4. Enhanced Resilience: Regular practice of block breathing can build resilience to life’s challenges, empowering us to navigate difficulties with greater ease and grace.
5. Better Sleep: Incorporating block breathing into a bedtime routine can promote relaxation and help improve the quality of sleep, leading to a more restful and rejuvenating night’s rest.
   • This is a technique I just discovered while doing research for this blog. I plan to begin including this in my nightly ritual since I have an occasional problem with insomnia.
6. Physical Benefits: Block breathing can have physiological benefits, such as lowering blood pressure, improving lung function, and boosting circulation throughout the body.

Incorporating Block Breathing Into Your Routine:

1. Start Slow: Begin by practicing block breathing for just a few minutes each day, gradually increasing the duration as you become more comfortable with the technique.
2. Find Your Rhythm: Experiment with different counts for inhalation, retention, exhalation, and retention to discover what feels most natural and effective for you.
   • I most often use a count of four, but I have used three when I am too far into my panic, and I have used five or six when I am using it for meditation purposes
3. Make It a Habit: Incorporate block breathing into your daily routine, whether it’s upon waking, during a break at work, or before bedtime, to reap the full benefits of this powerful practice.
4. Stay Present: Focus on the sensations of each breath as you practice block breathing, grounding yourself in the present moment and letting go of worries about the past or future.
   • If you can multitask during this, try seeing the breath go through your body.

In a world filled with constant noise and distractions, block breathing offers a precious opportunity to pause, center ourselves, and reconnect with the peace that resides within. By harnessing the power of our breath, we can cultivate resilience, foster emotional well-being, and navigate life’s challenges with greater ease and grace. So, take a deep breath, and let the transformative journey of block breathing begin.

Let me know if you find that adding this to your routine helps you. I would love to hear your results.