How a powerful breathing technique controls stress, explained by experts

Exploring the mechanics behind a highly effective method for managing stress.

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Stuart Sandeman notes that breathwork techniques have their roots in established practices such as yoga.

Maria Medina found herself unable to sleep after being powerless to help when severe earthquakes devastated her hometown of La Guaira, Venezuela, two months prior.

Living over 1,500 miles away in Florida, USA, where she had resided for fifteen years, she was consumed with worry for her friends and family.

She mentioned that when she feels there's little she can do, like lying awake at night, she knows the technique will be beneficial.

The 31-year-old first encountered box breathing in 2020. Juggling a master's degree with a full-time job, she found the combined pressure became overwhelming once the Covid pandemic began.

She sought professional help from a therapist, who then demonstrated box breathing to her.

Maria Medina employs box breathing to assist with sleep difficulties.

Breathwork coach Stuart Sandeman explains that the technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and then pausing for another four seconds before beginning the cycle again with another inhale.

He clarified that while the duration of these seconds can vary, they must all be consistent. This consistent four-step pattern is the origin of the technique's name.

Stuart advises that box breathing is most effective when performed before engaging in a stressful activity or an event that could induce anxiety, such as an examination or a public presentation.

There is no mandatory duration for practicing it. Some individuals experience positive effects in just a few minutes, while others prefer to continue for up to fifteen minutes.

Stuart indicates that breathwork techniques stem from traditional practices like yoga and have been integrated into disciplines such as martial arts for many centuries.

However, box breathing has gained considerable popularity in contemporary times because it can both sharpen mental focus and help regulate the nervous system.

He added that the US Navy Seals are well-known practitioners of box breathing, utilizing it before entering dangerous situations.

Stuart has also provided breathwork instruction to the England national football team.

For Maria, a 31-year-old program manager at a technology firm in the US, she practices it before bedtime or to aid in returning to sleep if she awakens during the night.