Clear the Brain Fog | Box Breathing Exercise

Описание: Breathing Exercises for Concussion & Post Concussion Syndrome

Although it’s still a relatively new field of study, emerging evidence shows that breathing training helps recovery from concussions by:
→ Rebalancing the autonomic nervous system
→ Supporting increased blood‑flow to the brain through better CO2 control
→ Strengthening baroreflex function, leading to steadier heart rhythm and blood pressure
→ Lowering muscle tension and stress/anxiety
Always consult your concussion clinician before starting any breathing or exercise routine.

Choose breathing techniques for post‑concussion recovery with one aim: STABILITY, not intensity. Favour practices that activate the parasympathetic “rest‑and‑recover” response to calm symptoms without spiking blood pressure - think slow, nasal, diaphragmatic patterns and gentle extended‑exhale pacing. Especially early on, avoid strong hyperventilation methods (like Wim Hof/Tummo‑style fast breathing) and aggressive long breath holds, since rapid CO2 drops and pressure swings can aggravate dizziness, headaches, and dysautonomia.

Guidelines for managing concussion symptoms during breathing exercises:

Before starting the breathing exercise, assess what your symptoms are on a scale from 0 to 10. A mild and brief increase in symptoms (within 2 points) is acceptable (and can be helpful to recovery as you slightly push yourself) ...but going above two points is not recommended and is when you should stop. Example - if you start your breathing exercise with your symptoms at a 3 out of 10, and they increase to a 4 or 5 out of 10 - that’s acceptable, but if your symptoms progress to a 6 then it’s time to stop and try again the next day.

Our Concussion Series includes (in order of which to try first):

Diaphragmic Breathing (3 in 3 out - from the diaphragm - nasal breathing only).
→ Gentle diaphragm‑first nasal breathing reflective of what optimal daily breathing should be.
→ Widely viewed as a “core” safe technique for post concussion syndrome because it supports better CO2 regulation, vagal tone, and relaxation without big swings in blood pressure.

Coherence Breathing (6 in 6 out - ideally from the diaphragm/belly - nasal breathing only)
→ Slow, even breaths to sync heart‑lung rhythms.
→ One of the most expert recommended patterns, as emerging studies suggest it can improve autonomic balance, heart-rate variability, and symptoms like brain fog, anxiety, and headaches.

Box Breathing (4 in, 4 hold, 4 out, 4 hold - ideally from the diaphragm/belly - nasal breathing only)
→ Equal inhale, hold, exhale, hold (e.g., 4-4-4-4) for a steady rhythm.
→ Helps regulate the autonomic nervous system; deep, controlled breathing activates the parasympathetic system ("rest and digest"), counteracting the "fight or flight" response often heightened after a concussion.

Extended‑Exhale Breathing (4 in, 8 out - ideally from the diaphragm/belly - nasal breathing only)
→ Calm inhale, longer, softer exhale (ideally twice as long for the exhale as the inhale).
→ By making the exhalation phase longer than the inhalation phase, you stimulate the vagus nerve, which helps to lower heart rate and blood pressure, reduce stress, and improve heart rate variability.

4-7-8 Breathing (4 in, 7 hold, 8 out - inhale through the nose and exhale through the nose or pursed lips).
→ Inhale from the diaphragm and exhale though the nose (or mouth with pursed lips).
→ Promotes relaxation, reduces stress and anxiety, and calms the nervous system; can be helpful for sleep, lowering blood pressure, and improved concentration.

Excellent Breathing Therapy Book Resources:

Breath: The New Science of a Lost Art by James Nestor
Ideal first book about breathing - entertaining and comprehensive.

Exhale: The Science and Art of Breathing by Richie Bostock
A practical book with evidence‑based breathing exercises for everyday life.

The Oxygen Advantage by Patrick Mckeown
A performance‑focused book built with programs to improve health, sleep, and endurance.

Concussion Breathing Exercise Resources for Further Reading:

https://www.cognitivefxusa.com/blog/c...
https://pmc.ncbi.nlm.nih.gov/articles...
https://www.thebreathcoach.co.uk/blog...

This video and text is informational and does not constitute medical advice or create a clinician‑patient relationship. Concussion recovery requires individualized assessment. Do not use this material to diagnose or treat a condition. Always consult your concussion specialist or primary healthcare provider before initiating, modifying, or stopping any breathing techniques, exercise, or rehabilitation plan. If symptoms worsen or you feel unwell, stop and seek medical care.

All musical tracks are 432 Hz; credit to: Liborio Conti (Youtube)

Chapters:
00:00 - Intro
00:19 - Breathing