Scrolling through any social media or blog, you’re bound to be inundated by suggestions to improve health and immunity.

And it makes sense…the stronger and healthier you are, the better your immunity.

But you want to know a huge detriment to immune function? Stress. Stress about your job, finances, health, your family’s health, parenting your children. Like it or not, you encounter stress every day of your life and it can take a major toll on your health.

So if stress is ruining your health, taking time out of your day – even two minutes – to relax, unplug, and clear your head can have enormous benefits.

Box breathing – also called 4-square breathing or controlled breathing – is a great way to reduce stress and to give your mind a break for a few minutes. The Special Forces, public speakers, and even surgeons use this type of breathing to help control their thoughts and emotions. 

So how do you do it?

Box breathing is a technique where you take slow deep breaths, counting to four on the inhale, holding your breath for four, breathing out for four, and holding for four.

Start by relaxing your whole body and be seated if possible. Sit upright and slowly exhale. Get all the air out of your lungs. Really focus on this and be conscious of what you’re doing. 

  1. Inhale slowly and deeply through your nose to the count of four.
  2. Hold your breath for another slow count of four.
  3. Exhale through your mouth for the same slow count of four, expelling the air from your lungs and your abdomen.
  4. Then hold your breath for another four seconds and repeat the whole process. 

You can do this for two minutes or longer. It’s like meditating and it works best in a quiet, stress-free environment. But this is something you can easily do anywhere with your eyes closed. Give it a go while you’re standing and waiting for your coffee to brew, in the bathroom, or even before you get out of bed in the morning.

If you do this consistently, you’ll experience lower stress levels and improved immune function.

Try it out, pay attention to how you feel, and let me know how it goes.

Want to learn more ways to maximize your immunity? Check them out HERE.

Dr. Derek Gallant has committed himself to helping others live the best life possible. After graduating from Wesleyan University, he received his Doctor of Chiropractic Degree from Life Chiropractic College West where he finished 2nd in his class. He is the owner of Beverly Family Chiropractic and co-founder of The Well Family Foundation. Dr. Gallant is certified through the International Chiropractic Pediatric Association (ICPA) in the Webster technique, an analysis focused on assisting pregnant women in a healthy pregnancy and natural birth. He has inspired thousands of people to take control of their own health using the Life By Design method. Apart from full time practice you can find Derek at the parks and coffee shops around Beverly with his family, training hard at the gym, or at the beach surfing.

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