Controlled (Coherent) Breathing

In the 1920s, a well-known German psychiatrist Johannes Heinrich Schultz developed an "autogenic training" technique to relax. The approach is partially based on slow and deep breathing and is probably still the best-known breathing technique for relaxation in the West today.

When you switch on the relaxation mechanism, your stress responses in which your autonomic nervous system is being held in a sympathetic domination condition are fully shut down. Your HPA axis (a central stress response system) is actively pumping stress hormones into your bloodstream, which is also known as a state of "Fight or Flight." Your system goes into a deeply relaxed state by activating your relaxation response, where your autonomic nervous system is in the parasympathetic dominated condition, and your HPA axis stops pumping stress hormones into your bloodstream.

On the other hand, with these types of exercises, you do not go into a parasympathetic-dominated condition but rather a neutral condition between the stressed and relaxed states. Controlled (or coherent) breathing ends stress responses in your system, not putting you into a state of deep relaxation.

How to practice

Step 1. Place your hands on your belly while sitting upright or lying down.

Step 2. Slowly breathe in for five seconds while expanding your belly.

Step 3. Pause for one second.

Step 4. Slowly breathe out for six seconds.

Warnings

It is advised to consult with your doctor before starting any exercises if you've had any heart or respiratory conditions or other related concerns.

Pregnant Women: Pregnant women should avoid breath retention.

Blood Pressure: Abstain practicing this technique if you have blood pressure issues.

Trauma-Sensitive: It is advised to avoid practicing box breathing if suffering from trauma since the lungs and the diaphragm may feel tight in the process, which will lead to the elevation of the stress level.

If at any time during any breathing practice you start hyperventilating or feeling light-headed, abort the exercise and wait until you return to your normal state. Be sure to have mastered the first three steps (inhalation-retention-exhalation) before retaining your breath after exhalation.