Box Breathing
Atemübung5 minStartingFocusPremium
Equal inhale, hold, exhale, hold in a stable four-part rhythm. A dependable practice for composure, focus, and stress regulation.
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Die Forschung hinter dieser Praxis
Brief structured respiration practices enhance mood and reduce physiological arousal
A remote randomized controlled study compared three daily 5-minute breathwork exercises with mindfulness meditation over one month. The breathing conditions included cyclic sighing, box breathing (equal duration inhalations, breath retentions, and exhalations), and cyclic hyperventilation with retention. Primary endpoints measured improvement in mood and anxiety, plus reduced physiological arousal including respiratory rate and heart rate variability. Results showed breathwork, especially cyclic sighing, produced greater improvement in mood and reduction in respiratory rate compared with mindfulness meditation. Box breathing is characterized by equal inhale and hold and exhale ratios and has been used for stress regulation and performance improvement.
Quelle: Balban et al., 2023, Cell Reports Medicine
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