Managing stress

Boxed breathing activity

Boxed breathing activity

3 minutes

4-7-8 breathing, also known as “boxed breathing,” allows you to slow down and focus fully on your breath. This controlled breathing exercises allows you to engage your parasympathetic nervous system, slow your heart rate, and calm your mind.

 

Research documented in Physiological Reports showed that a single session of 4-7-8 breathing can decrease your heart rate and blood pressure, making this method beneficial for rediscovering your calm state during moments of stress or anxiety.

 

The beauty of the 4-7-8 breathing deep breathing exercise is that it can be done anywhere, anytime. We strongly recommend undertaking the practice during moments of stress.

Steps to take:
1
Breathe in as you count to four.
2
Then, hold your breath for 7 counts.
3
After that, breathe out slowly for eight counts.
4
Repeat this process as necessary.
Source
Vierra J, Boonla O, Prasertsri P. Effects of sleep deprivation and 4-7-8 breathing control on heart rate variability, blood pressure, blood glucose, and endothelial function in healthy young adults. Physiol Rep. https://doi.org/10.14814/phy2.15389. - DOI - PMC - PubMed

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