Control Your Thoughts: The 5-Minute Rhythmic Breathing Practice

Practice of the Week | 5-Minute Rhythmic Breathing

What Is It?
Rhythmic breathing, sometimes referred to as “box breathing” or “paced breathing,” is an ancient technique used by yogis, martial artists, and meditators. It involves coordinating your inhale and exhale to a steady count. By focusing on timing and consistency, you can slow your heart rate and stabilize your mind.

How to Do It

1. Find a comfortable position—sitting upright or lying down.
2. Set a timer for 5 minutes.
3. Inhale deeply through your nose for a slow 4-second count.
4. Hold your breath for 4 seconds.
5. Exhale gently through your mouth for 4 seconds.
6. Pause for another 4 seconds at the end of your exhale.
7. Repeat this 4-4-4-4 cycle until the timer goes off.

Why It Works
Controlling your breath activates your parasympathetic nervous system, which counters the fight-or-flight response. Research suggests slow, rhythmic breathing can reduce stress and anxiety while improving emotional regulation (see references below).

Extra Resources

• Video: Andrew Huberman discussing breathing tools to reduce stress.

• Article: “Mindfulness-based stress reduction for healthy individuals: A meta-analysis” (Journal of Consulting and Clinical Psychology, Eberth & Sedlmeier, 2012)

Reflection
Try this daily for a week. After each session, write down how you feel in a small journal or notes app. Notice any changes in your body or mindset over time.