釋放平靜：快速克服壓力的秘訣－箱式呼吸法

Box breathing is a breathing technique that helps people manage stress and anxiety. Maria Medina, who lives in Florida, started using box breathing after she became very worried about her family and friends in Venezuela when earthquakes hit her hometown. She was far away and could not help them, which made her feel powerless and unable to sleep. In 2020, while studying for her master's degree and working full-time, Maria felt overwhelmed by stress. Her therapist introduced her to box breathing, and she found it very helpful for calming her mind and body.

Box breathing is simple to learn. You breathe in for four seconds, hold your breath for four seconds, breathe out for four seconds, and then hold your breath again for four seconds before starting the cycle again. Breathwork coach Stuart Sandeman explains that the key is to keep each part the same length. This technique is called box breathing because it has four equal steps, like the sides of a box. People use box breathing before stressful events, such as exams or presentations, to help them feel more focused and less anxious. Some people feel better after just a few minutes, while others practice for up to fifteen minutes.

Box breathing comes from traditional practices like yoga and martial arts, where breath control has been used for centuries. In recent years, it has become popular because it helps balance the nervous system and focus the mind. Even the US Navy Seals use box breathing before going into dangerous situations. Stuart Sandeman has taught box breathing to the England football team to help them stay calm under pressure.

Doctors also recommend box breathing for stress. Dr Helen Garr, who treats doctors and nurses with mental health challenges, says box breathing is one of the best ways to control the body's stress response. She explains that the last step, holding your breath after exhaling, is especially important. During this step, your body holds more carbon dioxide, which can make you feel like you need to breathe. Practicing this helps your body get used to higher levels of carbon dioxide and reduces feelings of panic.

Brittany Lamm, who lives in California, uses box breathing every morning to help her start the day feeling calm. She learned about it online during a difficult time in her life and now teaches it to her clients as a life coach. She says it helps people feel more in control of their thoughts and emotions. Many people share tips and animated guides for box breathing online, making it easy for others to learn.

Maria and Brittany both recommend box breathing to friends and clients who are going through stressful times. Maria says that even though she still has trouble sleeping sometimes, box breathing helps her manage overwhelming feelings. She believes that people often forget to breathe deeply and do not realize how much it can help their body and mind. Box breathing is a simple, effective tool that anyone can use to feel calmer and more in control.