Close the tabs in your brain and open one in your breath! This episode of Pause Here explores the magic of box breathing. Learn how a simple count of 4 can transform your day, sharpen your mind, and keep stress at bay. Tune in to learn how breathing inside the ‘box’ can help you think outside the box in every aspect of life.

Below, you’ll find a comprehensive bibliography of all the sources we utilized in this episode.

• Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B. and Gemignani, A., 2018. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, p.353.
• Waxenbaum JA, Reddy V, Varacallo M. Anatomy, Autonomic Nervous System. 2023. In: StatPearls. StatPearls Publishing, Treasure Island (FL), PMID: 30969667.
• Shaw-Metz, J.L., 2023. Coming up for air: Breathwork practice for stress management in the healthcare setting. Journal of Interprofessional Education & Practice, 30, p.100594.
• Robins, C.J., Keng, S.L., Ekblad, A.G. and Brantley, J.G., 2012. Effects of mindfulness‐based stress reduction on emotional experience and expression: A randomized controlled trial. Journal of clinical psychology, 68(1), pp.117-131.
• Pattyn, N., Beech, D., Wilhelmsson, J., Kilding, H. and Mendrek, A., 2024. Restorative techniques: Mindfulness, relaxation, breathing, and yoga. In Handbook of Mental Performance (pp. 86-118). Routledge.
• Martin, P., 2018. Getting physical about negotiation, facilitation, and mediation: Bodywork for enhanced performance, protection, and perception. Negociations, 30(2), pp.105-128.
• Gao, J. and Sik, H.H., 2023. Yoga, Mind-Body Coherence, and Zen. Yoga-Exploring the Health Benefits and Diverse Dimensions.
• Brems, C., 2024. Understanding the Psychology of Breath and Breathing. In Therapeutic Breathwork: Clinical Science and Practice in Healthcare and Yoga (pp. 127-171). Cham: Springer Nature Switzerland.
• Benson, H., Greenwood, M.M. and Klemchuk, H., 1975. The relaxation response: psychophysiologic aspects and clinical applications. The International Journal of Psychiatry in Medicine, 6(1-2), pp.87-98.
• Benson, H., Beary, J.F. and Carol, M.P., 1974. The relaxation response. Psychiatry, 37(1), pp.37-46.
• Balban, M.Y., Neri, E., Kogon, M.M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J.M., Spiegel, D. and Huberman, A.D., 2023. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1).
• Ahmed, A., Gayatri Devi, R. and Jothi Priya, A., 2021. Effect of box breathing technique on lung function test. Journal of Pharmaceutical Research International.