Academic Stress
Breathwork
Box Breathing
Purpose:
Box breathing, also known as square breathing, is a controlled breathing technique. This rhythmic practice creates a sense of structure and control, making it easier to manage stress. It helps you regulate the nervous system, deescalate feelings, and promote mental clarity in challenging situations.
Science:
Activates Parasympathetic Response: Box breathing engages the vagus nerve, signaling the body to shift from a fight-or-flight state to a relaxation response, promoting calmness.
Balances Oxygen and Carbon Dioxide Levels: The structured breathing pattern stabilizes gas exchange in the blood, reducing symptoms of hyperventilation like dizziness and panic.
Reduces Cortisol Production: Deep, rhythmic breathing lowers the release of stress hormones, helping the body recover from the physiological effects of chronic stress.
Enhances Prefrontal Cortex Function: By focusing on controlled breathing, box breathing improves cognitive control and emotional regulation, essential for managing feelings of burnout effectively.
When to Use:
Before moments of intense academic stress
(ie. when feeling anxious about upcoming exams, assignments, or deadlines, box breathing can calm your nervous system and improve focus)
During moments of stress
(ie. in moments of high stress, like when juggling multiple tasks, use box breathing to reset your body’s response and regain clarity)
After stressful situations
(ie. after a challenging class, test, or project, box breathing helps your body recover, reducing lingering stress and tension)
How to Use:
Find a Comfortable Position: Sit or lie down in a quiet place where you can focus without distractions.
Inhale: Breathe in slowly through your nose for a count of four, filling your lungs completely.
Hold: Hold your breath for a count of four, keeping your body relaxed.
Exhale: Slowly exhale through your mouth for a count of four, emptying your lungs completely.
Hold Again: Hold your breath for another count of four before beginning the cycle again.
*Repeat the cycle as many times as needed (recommended: 1-3 minutes), focusing on the rhythm of your breath to help clear your mind and calm your body.
Tools:
To practice Box Breathing try our:
Visual Guide