You don’t need to be too familiar with yoga or meditation to know that breathing plays a key role in both practices. Which is why it should come as no surprise that science-backed Western research is pointing to the fact that breathing significantly affects your health — in a positive way. “Stress reduction can lower blood pressure, frequently improving overall well-being,” according to an article in Harvard Health Publishing. In fact, it continues, “Deep, slow breathing is the oldest and best-known technique to decrease stress.”

Although breathing is primarily an involuntary, unconscious act controlled by the autonomic nervous system, consciously taking control of your breathing is the secret to tapping into its potential health benefits. Mastering various techniques of breathing deeply is getting more and more attention these days, with articles in well-respected websites such as Healthline and WebMD providing guidance. One technique in particular called box breathing or square breathing is a simple, five-step technique to incorporate in your daily routine that involves taking slow, deep breaths.

Getting Started With Box Breathing

Before you begin your breathing exercise, take a seat in a comfortable chair with your feed flat on the floor. Or find a place where you can comfortably lie flat on your back. Pick a spot where noise is at a minimum (nothing like the sound of wild kids to take your attention away from your breathing), and maintain good posture with your back comfortably upright. Take a minute to breathe normally, then follow these five steps:

1 — Slowly exhale through your mouth and release as much of the oxygen in your lungs as you can without straining.

2 — Pause for a moment following your exhale and then inhale deeply and slowly through your nose. You can measure “slowly” by silently counting one-to-four. It’s also a good idea to practice belly breathing, which you’ll recognize when you feel your abdomen (not your chest) expanding. Monitor this by placing your hand on your stomach just below your ribcage.

3 — As you finish deeply inhaling, stop and hold your breath again to the count of four.

4 — Exhale again through your mouth, maintaining the four-count rhythm.

5 — As you finish exhaling, stop for four counts before beginning your next inhale. This may be the most unfamiliar part of the five-step technique because most people usually being inhaling fairly quickly after inhaling. But with a little practice you can do this quite naturally. Also, if you find that a four-count is a bit much for any step, start out with a two- or three-count and build up to four counts.

Repeat the five-step process four times, once a day if you have the time. In addition, this is also a great way to help take control of your emotions when you’re confronting a highly stressful situation. In that case, if possible, simply take a quick break from the situation and sit down for a few rounds of box breathing to calm your nerves.

Although studies are still being conducted on the subject, indications are strongly indicating that box breathing may help lower blood pressure, reduce stress, fight insomnia, help manage anxiety and depression and even aid in pain management.

Breathing is something that we do naturally, of course, but there are some precautions to take before consciously practicing deep breathing exercise. In particular, if you have a heart condition or other severe health condition or are pregnant, definitely check with your doctor before getting started.

If you’d like to see a demonstration of box breathing, check out this short video from Healthline.com.