Life is hectic and stressful, especially for busy moms and parents juggling a million tasks. We all know that stress can take a toll on our mental and physical health, but did you know that there are studies showing that certain breathing practices can reduce stress in everyday situations? One such practice is four-square or box breathing. Here we'll explore what box breathing is, how to do it, and the benefits of incorporating it into your day-to-day routine. Because we all deserve a good night’s rest (especially us moms!). 

What is Box Breathing? 

Box breathing, also known as four-square breathing, is a simple yet powerful technique that has been used for centuries by yogis and meditators to help them de-stress and relax. It involves taking deep breaths in through the nose and out through the mouth while visualizing a square with four equal sides. Each side of the square corresponds to one phase of the breath cycle – inhale, hold, exhale, hold – which you repeat for 4–5 minutes at a time. Studies have found that simple practices like breathing exercises are effective in reducing stress in everyday situations like the experience of test anxiety, sometimes to a greater degree than more complex stress management techniques.

How To Do Box Breathing  

To get started with box breathing, find a comfortable position either sitting or lying down, and close your eyes if possible. Place one hand on your belly and one hand on your chest so you can feel your breath moving through your body. Take slow deep breaths in through your nose and out through your mouth to the count of four each way (inhale for 4 counts, hold for 4 counts…etc). Visualize yourself filling up each side of an imaginary square as you breathe in and out. As you breathe in deeply draw up energy from the earth with each inhalation and let go of any tension or stress with each exhalation until you reach a relaxed state.

Benefits Of Box Breathing 

Incorporating box breathing into your day-to-day routine offers many potential benefits including improved focus and concentration; reduced anxiety; improved sleep; increased productivity; enhanced problem-solving skills; improved emotional regulation; better decision-making skills; increased self-awareness; boosted creativity; strengthened immune system; improved heart rate variability; increased energy levels; better communication skills; improved overall well being! Oh, and it will probably help you be a less stressed parent, too (at least, we can hope!) 

If you’re looking for an easy way to reduce the daily stress of being a mom/parent without having to spend hours meditating or doing yoga then box breathing could be just what you need! It’s simple enough for busy parents who don’t have much time on their hands but still want to improve their overall well-being - plus it’s great for people just getting used to using mouth tape at night who want to improve their breathing technique too! If you give it a try make sure to track your progress - noticing even small improvements over time will help keep motivation high!

Good luck!