Mindful Box Breathing For Anxiety

Save this for when you need it! Anxiety, rumination, obsessing, and overthinking can make us feel out of control. This simple, mindful box breathing exercise can help you regulate your nervous system and feel more grounded and centered. It can also help break the anxiety loop. Please note: This practice is intended for relaxation and does not replace professional medical or psychological care.

Transcript

Okay, Save this for the next time you find yourself hyperventilating or panicking or spiraling. It's a quick breathing exercise to calm down your nervous system, Slow down your breath. And get you centered again. It's called box breathing. And you're gonna breathe in through your nose for the count of four. You're going to hold it at the top for the count of four. You're gonna breathe out through your mouth for the count of four. And then we're gonna do it again. So we're making a box with our breathing. I'm gonna count for you, And we're gonna do it four times. So in through your nose, One, Two, Three, Four. Hold at the top, One, Two, Three, Four. Out through your mouth, One, Two, Three, Four. Hold at the bottom, One, Two, Three, Four. In through your nose again, One, Two, Three, Four. Hold at the top, One, Two, Three, Four. Out through your mouth, One, Two, Three, Four. Hold at the bottom, One, Two, Three, Four. In through the nose again. Two, Three, Four. Hold at the top, Two, Three, Four. Out through the mouth, 1, 2, 3, 4. Hold at the bottom, 1, 2, 3, 4. Last time, In through the nose. 2, 3, 4. Hold at the top. 1, 2, 3, 4. Exhale through the mouth. 1, 2, 3, 4. Hold at the bottom. 1, 2, 3, 4. In through the nose, One, Two, Three, Four. And now you can resume breathing at your regular pace. That should have slowed things down a bit. Make you feel grounded and more present. It should have broken up the thought spiral or the anxiety loop. And you should feel more balanced. More centered. Create a little mindful space. Between the trigger or the stimulus and where you are now. So save this, Hang on to it, It will be here and I will be here whenever you need it.