Box Breathing

Several of my blog posts focus on the impacts mouth breathing has on facial development and the systemic body. With the information discussed in those posts, you may be wondering what you can do to improve your breathing.

This post is designed to be an interactive breathing exercise.

See details below.

What is box breathing?

The goal of box breathing is to slow your breathing rate and flow and optimize your blood oxygen, carbon dioxide, and nitric oxide levels. It also helps balance your nervous system and draws awareness to nasal breathing habits.

How to:

Sitting upright or lying flat

Intentionally focus on your body posture and breathing

Relax any tension points throughout your body

Be conscious of the air entering and exiting your lungs

Work on diaphragmatic breathing

Slowly inhale for 4 seconds through your nose - keep your mouth fully closed and relaxed
Hold your breath for 4 seconds
Slowly exhale for 4 seconds through your mouth - lips lightly pursed
Hold your breath for 4 seconds - keep your mouth fully closed and relaxed

Repeat a minimum of 5 times

Keep going until you feel calm and relaxed

"Whether mouth breathing is the cause or result of your symptoms, breathing re-education to restore nasal

breathing will help you feel better and perform better. In children, it’s essential for healthy growth of the face, teeth, airways, and brain." [2]

- Patrick McKeown

Fun fact

You'll know if your blood chemistry is changing if you start yawning and/or sighing during box breathing!

If you are unable to perform this exercise without experiencing 'air hunger', you likely breathe in a state of chronic hyperventilation.

No, you don't need to be having a panic attack

for hyperventilation to occur!

When you breathe, you inhale oxygen and exhale carbon dioxide.

Overbreathing presents as rapid, deep breathing with longer exhales than inhales. This leads to low levels of carbon dioxide in the blood (respiratory alkalosis), which leads to constriction of blood vessels. [1]

An individual with chronic overbreathing habits may not realize they're breathing abnormally; however, they often feel symptoms common with hyperventilation [1].

Lightheaded, dizzy, or weak
Shortness of breath (dyspnea)
Chest pain
Fast and pounding heartbeat
Numbness and tingling in the arms and around the mouth
Muscle spasms in the hands and feet
Difficulty focusing
Bloated stomach
Dry mouth
Headache

For an in-depth analysis of your breathing habits, schedule an appointment with a myofunctional therapist. Working through orofacial myofunctional exercises, stretches, and breathing motions helps strengthen the muscles of not only the tongue but also the diaphragm and has a direct impact on breathing.

Additional resources

*These are not affiliated links. I just really enjoy using these apps and wanted to share!

Check out the Oxygen Advantage app for self-guided breathing and relaxation sessions
Find recipes & relieve stress and tension with quick, daily somatic exercises in the BetterMe app

Talk soon,

Liz Laney, Myofunctional Therapist

*None of the information included in this post is intended to be medical advice. Please talk with your healthcare provider(s) before making lifestyle changes or starting/stopping any medications and/or diets.

Resources

1. Hyperventilation syndrome. Cleveland Clinic. March 29, 2023. https://my.clevelandclinic.org/health/diseases/24860-hyperventilation-syndrome.

2. McKeown P. Mouth breathing face: How to fix and sleep effects. Oxygen Advantage. Accessed August 6, 2023. https://oxygenadvantage.com/science/mouth-breathing/.