Box Breathing

Box breathing has its roots in various meditative and martial arts traditions 🧘‍♂️🥋. The technique consists of dividing breathing into four equally long phases: Inhale, hold breath, exhale and hold breath again. This method promotes mindfulness 🌿 and helps to harmonize the breathing rhythm 🎶 - a key principle that also plays an important role in Qi Gong.

A calm breath for a clear mind

Background of Box Breathing

In our fast-paced and often stressful world, mastering techniques that help us to calm down and clear our minds is invaluable 🧠. One such technique that I have recently introduced in my Qi Gong class is Box Breathing 📦, also known as four-square breathing. This method is not only easy to use, but also extremely effective in calming the mind, relaxing the body 🕊️ and promoting general well-being 🌸. In today's world of constant overstimulation, Box Breathing can be an anchor of calm, a tool that allows us to rediscover ourselves and restore our inner balance ⚖️.

Box breathing has its roots in various meditative and martial arts traditions 🧘‍♂️. The technique consists of dividing breathing into four equally long phases: Inhale, hold breath, exhale and hold breath again. This method promotes mindfulness 🌿 and helps to harmonize the breathing rhythm - a key principle that also plays an important role in Qi Gong.

Instructions for the Box Breathing exercise:

Start by getting into a comfortable sitting or standing position 🪑🧍‍♀️. Close your eyes and concentrate on your breath 🙇‍♂️💭.

1. breathe in slowly through your nose and count to four (or five to achieve a longer breathing phase) 👃🔢.

2. hold your breath and count to four (or five) again 🛑🔢.

3. exhale slowly and completely through your mouth, again counting to four (or five) 👄🔢.

4. hold your breath again for four (or five) seconds 🔁🔢.

Repeat this cycle for a few minutes ⏱️. Focus completely on the rhythm of your breathing 🔄. Breathing in symbolizes the recharging of energy 💪, while breathing out helps to relax the body 🍃.

Integration of Box Breathing in Qi Gong:

In my Qi Gong practice, I have found that Box Breathing is a wonderful addition 🧘‍♂️. One specific example is the combination of Box Breathing with the Qi Gong exercise "Awakening Chi" 🔥. Here you can integrate the breathing technique directly into the movement sequences:

- Raise your arms as you inhale and hold them in position while you hold your breath for four seconds 🙆‍♂️🔢.
- As you exhale, lower your arms again and hold this position for four seconds 🙇‍♂️🔢.
- After a short break, start the cycle all over again 🔁.

This integration of Box Breathing into Qi Gong exercises such as "Awakening Chi" not only strengthens conscious breathing, but also promotes a deeper connection between body and mind, as breathing and movement are synchronized.

Conclusion and reflection (extended):
The practice of Box Breathing is much more than a simple breathing exercise; it is a powerful tool for promoting mindfulness, inner peace and self-awareness

The great path is very simple, but people love the detours.

Aphorisms of Lao Tzu & Chuang Dsi

Implementation in everyday life

Box Breathing, also known as Square Breathing, is a breathing technique that helps to reduce stress, improve concentration and calm the mind. Here are three ways to use it in everyday life:

1. before presentations or important meetings: Before you have to give a presentation or take part in an important meeting, box breathing can help to reduce nervousness and focus the mind. To do this, inhale slowly and deeply, hold your breath for a few seconds, then exhale slowly and in a controlled manner and hold your breath again. Repeat this breathing cycle a few times to achieve calmness and serenity.

2. stress management in stressful situations: In stressful moments such as traffic jams, when work piles up or during a challenging task, box breathing can help to reduce stress and calm the mind. Take a few minutes to perform the breathing technique and center your thoughts. This can help improve your response to the situation and help you stay calmer.

3. before going to bed for relaxation: Before going to bed, box breathing can help to calm the mind and prepare the body for sleep. Perform the breathing technique while lying down and focus on a steady breathing rhythm. This can help to reduce problems falling asleep and promote restful sleep.

By integrating box breathing into your everyday life, you can benefit from the calming and stress-relieving advantages of this breathing technique.

Sincerely,
Wolfgang