Since 2020 has become the Year of Relentless Heartbreak, I wanted to share a quick anxiety-reducing technique that helps keep my stress levels from going through the roof: Box Breathing. I hope it helps you too.
Self-care can make an enormous difference in being able to handle the recurring drumbeat of horrible news without disintegrating into a puddle of tears. I can’t count how many times I’ve used Box Breathing in the past few months – literally cannot tell you the number. It’s wonderfully grounding and calming.
Box Breathing (sometimes called Square Breathing because of its four equal sides) is done by athletes, yoga practitioners, health practitioners, soldiers and everyday people to keep themselves calm and focused. Want to learn how?
How To Do Box Breathing
Inhale through your nose to a 4-count
Hold your breath for a 4-count
Exhale through your nose to a 4-count
Hold your breath for a 4-count
Steps 1 through 4 equal one box breath
Start with 5 box breaths, and increase as comfortable
Work up to 5 to 10 minutes of Box Breathing
Box Breathing is most effective when you breathe from your abdomen, though many people’s default is to breathe from their chest. If you’re not familiar with how to breathe from your abdomen:
Breathing From Your Abdomen
Put your hand flat on your abdomen, below your navel. As you inhale, think of a balloon filling as you expand your abdomen. You’ll see your hand moving outwards, away from your back. As you exhale, think of a balloon deflating, as you contract your abdomen towards your spine. You’ll see your hand moving inwards, closer to your back. This can take some practice, so be gentle with yourself as you learn.
Why Box Breathing Helps
We’re in a crisis right now. More than one: a worldwide pandemic with terrifying statistics, an economic disaster, and a crisis born of hundreds of years of racial injustice. Unsurprisingly, our bodies are in constant state of “Fight or Flight”. This takes a horrendous toll on our heart health, our blood pressure, our immune system, our entire being.
Box Breathing helps activate the parasympathetic nervous system (sometimes called the “Rest and Digest” system) which slows our heart rate, increases intestinal and glandular activity, and helps calm our mind and body. If you feel your thoughts spiraling out of control, your muscles clenching, your heart racing, Box Breathing is a great palliative.
Especially pertinent at the moment, it’s also helpful for lung diseases, such as COPD … and COVID-19. My doctor reminded me to do Box Breathing when I was ill and I simply could not get a breath to fully fill my lungs. It helped. It’s still helping. I’ve done it while making a cup of tea, waiting on line to get into Trader Joe’s, reading a book, taking a walk. You really can do it anywhere.
Breathe deeply. Wear a mask. Practice social distancing. Help each other. Be safe and well.
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