Box breathing vs 4-7-8 breathing technique are often mentioned when talking about relaxation, but they each have their unique spin. Box breathing involves breathing in to a count of four, holding for four, breathing out for four, and waiting for four before starting again. The 4-7-8 method? You breathe in for four seconds, hold it in for seven, and finally, exhale slowly over eight seconds. Pretty interesting, right?
When it comes to what science says, both techniques have their champions. Studies suggest these breathing patterns help calm the nervous system, reduce stress, and even slow heart rates. The Navy SEALs famously use box breathing to stay calm and focused. Meanwhile, Dr. Andrew Weil popularized the 4-7-8 method as a way to handle anxiety and improve sleep. None of this is fluff; there’s evidence backing these techniques up!
Let’s talk about where these methods come from. Box breathing has roots in the practice of pranayama from yoga, which has been around for centuries. On the other hand, 4-7-8 breathing borrows elements from ancient yogic practices, but it’s modernized and easy for anyone to pick up.
How about choosing which one’s for you? Box breathing tends to help with focus and clarity, making it great for squeezing in during work breaks. 4-7-8 is a soothing lullaby for your nerves, especially when you’re lying in bed trying to nod off. But it really boils down to personal preference. Some folks like having a rhythm to follow (that’s box breathing), while others appreciate the extended exhale for a deeper wind down (enter 4-7-8).
I’ve heard from people who swear box breathing helped them prep for big presentations, while others say 4-7-8 is their go-to for a good night’s sleep. Everyone’s got their own pick based on what clicks for them—what about trying both and seeing what you prefer?
If you try this let me know how it goes, try it for lets say one week and do it 3-4 times a day, take notes so you remember how long and how many times you have practiced this way of breathing.
Also know about:
10 Proven Exercises To Increase Your Lung Capacity
The Connection Between Breathing And Concentration
Benefits Of Breathing Exercises For Stress Relief
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