My Take On Box Breathing – Dylan Spina

Posted on Posted in Articles, Training

Dylan Spina – @DylanSpina61

As adults in 2017, we face stressful situations daily. There is absolutely no way to avoid them if you’re going to be successful. Whether it’s hitting traffic on your way to work or school, getting into a fight with your significant other or even after a long hard training session, stress will happen!

Our bodies react to every stressful situation whether we know it or not. Stress triggers our Sympathetic Nervous system; your fight-or-flight response. This is part of the Automatic Nervous System in our bodies, which controls our bodies unconscious movements.  When this response is triggered our blood pressure rises, heart beat increases and our main veins and airways start to dilate or constrict. These reactions are perfectly normal for the instances we need them in. We do need to survive. Being in a constant state of “Fight-or-Flight” can have a negative effect on our bodies though. The goal of Box Breathing is to take you out of the Sympathetic response and put you back into a Para-Sympathetic state. Where you have control over your own body.

In sports and training, coming down after a hard training session or set can be extremely beneficial to your recovery. We have all heard the stories of old school powerlifters taking 5-15-minute rest-periods between sets to be able to perform to their maximum capability the next set. The reason they do that is to bring their bodies back down to a calm state(Para-Sympathetic) before ramping it back up into a fight mode (Sympathetic). Box Breathing is designed to be able to bring you down to a calm state in less time. It’s a simple technique that’s extremely easy to learn and apply

How to Box Breathe:

5 second inhale.

5 second hold.

5 second exhale.

5 second hold.

All breathing should be done through your nose. You may ask, why not breathe through your mouth? The answer to that is that your nose is specifically designed for a respiratory function; opposed to your mouth which is designed for your communication and digestive system. Dr. Brian Mackenzie has taught that breathing through your mouth keeps you in a sympathetic state longer because of the amount of CO2 intake oppose to your O2 intake.

Hopefully this helps next time you move some “Heavy” weight, get into a fight with your spouse or just had a long day at work. Try this and let us know what you think.

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