Box Breathing
An excellent all-around exercise for regaining both mental and physical balance is box breathing. It involves deliberate, deep breathing that can instantly calm you, lower blood pressure, and reduce stress while also boosting your mood and concentration. Children who have trouble controlling their moods and energy levels can benefit from this practice as well.
Benefits: Relaxation, Focus, Sense of Perspective
Time: Repeat 4 times in one sitting; Repeat several times per day to calm your nerves
Prep: Sit with your back straight, eyes focused ahead of you, palms relaxed in your lap, feet flat on the floor.
Steps
Slowly empty your lungs through your mouth. Breathe in deeply through your nose to a slow count of 4, filling your lungs and then your abdomen. Avoid Straining.
At the top of the inhale, hold your breath for a second slow count of 4. Now breathe out through your nose for another slow count of 4. Notice the air gently leaving your lungs. Then hold your breath for the same slow count of 4.
Repeat the process until you have done four box-breathing sets, then bring your hands into prayer position in front of your heart as a gesture of closure.
Watch the video below to follow along.
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