Box Breathing & Your Central Nervous System

 Box Breathing & Your Central Nervous System

Box breathing = inhale, hold, exhale, hold. Most people practice it at 4 seconds each phase for 2 minutes.

But here’s the truth: your CNS (central nervous system) tells you if that rhythm is right for you.

 How to test it:

1. Do a quick range of motion (ROM) check before you start.
2. Try box breathing at 4 seconds each phase.
3. Re-test your ROM after.
   • If ROM got worse → 4 seconds isn’t your rhythm.
   • If ROM improved → it’s working for your body.

 If 4 seconds doesn’t work, try 2.5 seconds. Always check ROM before and after to confirm your CNS is on board.
Over time, adjust in 0.5 second increments until you find your sweet spot.

 When your CNS agrees, you’ll notice:

• More flexibility & ROM

• Better Gait –

• Better strength & stamina
• Less anxiety

Your ROM is the key feedback loop — listen to it.