INTERESTING
Have you ever felt nervous before a difficult conversation?
Stressed after a confrontation?
Anxiety before a medical procedure?
Has your heart raced before you go out to play a big game?
Asked to Relax and just “Breathe”?
This is where the “Box Breath” can help. The Box Breath is a practice of inhaling and exhaling mindfully while counting to yourself to regulate your breathing and your nervous system. By focusing our attention on our breath, our mind is able to refocus and bring us to the present moment. This in turn helps us to remain calm and relaxed at ease.
How do you do the Box Breath?
It can be done anywhere and does not require any special place. You simply take a moment and picture a square or “box” with 4 equal sides in your mind:
Next you inhale your breath for a count of 1, 2, 3, 4 feeling the chest rise and your belly expand as you breath in.
Hold your breath at the top of your inhale for a count of 1,2,3,4
Now, exhale slowly for a count of 1,2,3,4 letting all the air out of your lungs and feeling your chest and ribs relax back to rest.
Lastly, Hold the exhale for a count of 1,2,3,4 before you start again for another cycle.
Your next breath you start again for another cycle. Do this for 2-3 cycles of breath to re-center yourself both physically and mentally.
With practice this breath technique can be a great tool to assist in daily life to give you a mindful moment. Use it for any situation where you need to obtain mental clarity or a sense of calm and peace.
