#53 What is box breathing?

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Your faithful writer,
Dr. Daniel Smith

Hello dear readers,

I apologize for sending this newsletter on Thursday instead of Wednesday. Yesterday was a sad day for me — Shadow, my family’s beloved cat, passed away at the ripe old age of 20.

He lived a wonderful life and brought joy into many different lives. Here’s a favorite picture of him doing something we should all do more of: stopping to smell the roses.

On a related note, today’s newsletter is on evidence-based stress management techniques.

One of our subscribers asked me to cover this topic last week, and I wanted to provide a brief but comprehensive explanation of a stress management technique that I use: box breathing.

It can be done in under five minutes with an immediate reduction in stress. But first, we should ask:

What is stress?

When we feel stress, it often means that we are dealing with a high level of cortisol. Cortisol is the primary stress hormone in humans, and it is produced by the adrenal glands.

Stress isn’t always bad. Our body produces cortisol when we wake up so we can start our days. It also produces cortisol if we’re being chased by a lion so that we can run faster and focus on surviving.

Cortisol can improve cognitive function when we are working or studying (especially on a deadline).

There’s a cortisol sweet spot where we have enough cortisol to perform at our best without feeling overly anxious. (Check out our earlier newsletter on ‘flow state’ to learn more about stress & peak human performance)

However, a lot of the stress we feel in life comes from the highly complex and uncertain world we live in.

Renowned biologist Robert Sapolsky (whose books I highly recommend) has argued that humans are experiencing more chronic diseases because our immune systems are overwhelmed by the stress of “rapid social, cultural and technological change.”

There are also physical factors that make us more stressed, like:

• sitting for much of the day

• eating unhealthy foods

• straining our eyes by watching too much TV or content on our phones

We can also be stressed by the constant self-comparison that comes with social media use.

Last week I wrote about gratitude journaling, a practice that is also shown to make us happier and more appreciative of what we have.

Reducing stress isn’t just about eliminating the negative things from our lives; it’s also about adding in (or appreciating) positive things.

Before I explain box breathing, here are some simple ways to reduce your stress levels naturally:

• getting enough sleep

• exercising regularly

• eating healthy foods on a regular schedule

• spending time with friends & family who care about you

• engaging in fun hobbies or activities you enjoy

• reducing screen time before bed

None of these ideas are ground-breaking, but they can all help to make you feel less stressed out.

Another one that I've done recently is focusing on nasal breathing. 👃

It sounds weird, but breathing through your nose instead of your mouth can calm the nervous system down and alleviate anxiety:

What is Box Breathing?

Box breathing is a simple breathing technique aimed at counter-acting two of the physiological responses to stress: increased heart rate and rapid breathing. (If you’ve ever had a panic attack or experienced the physical symptoms of anxiety, you’ll know how stressful these can be.)

Research has shown that box breathing (and other breathing techniques) can reduce your heart rate, slow your breath, and improve mood.

Here’s how you do it:

1. Inhale: Start by inhaling slowly and deeply through your nose for a count of four seconds. Visualize filling your lungs with air as you do this.

2. Hold: Once you've inhaled completely, hold your breath for another count of four seconds. Maintain a steady and comfortable pause without straining.

3. Exhale: Slowly exhale through your mouth for another count of four seconds. Release the air from your lungs in a controlled manner, allowing yourself to fully empty them.

4. Hold: After exhaling, hold your breath again for a count of four seconds. Keep your body relaxed during this pause. Repeat: Repeat this pattern for several minutes, focusing on the rhythmic cycle of breathing in, holding, exhaling, and holding again.

ART OF THE DAY

Thank you for reading. Please reply to this email if you have any thoughts or feedback.

Yours,
Dan