What specific breathwork technique involves inhaling, holding, exhaling, and holding breath for equal counts to regulate the nervous system?

The specific breathwork technique that involves inhaling, holding, exhaling, and holding breath for equal counts to regulate the nervous system is called Box Breathing, also known as Four-Square Breathing. This technique directly influences the autonomic nervous system, which is the part of the nervous system responsible for controlling involuntary bodily functions like heart rate and digestion. In Box Breathing, an individual follows a deliberate pattern, for example, inhaling for a count of four, holding their breath for the same count of four, exhaling for the identical count of four, and then holding their breath out for that same count of four. This symmetrical breathing pattern is designed to activate the parasympathetic nervous system, which is the branch of the autonomic nervous system responsible for the body's 'rest and digest' response, promoting calm and energy conservation. Simultaneously, it deactivates the sympathetic nervous system, which is the 'fight or flight' branch associated with stress and heightened arousal. By consistently practicing this balanced breath pattern, the technique effectively shifts the body's physiological state from a stressed response to a relaxed one, thereby regulating and balancing the nervous system.