SOS For Anxiety & Stress: 4 Count Breathing

Join me for a quick breathing exercise to help you during times of stress or anxiety. We focus on breathing in, holding the breath, breathing out, and holding the breath for a count of 4. This exercise is also known as "box" or "square" breathing. Notice how you feel at the beginning and end of the exercise to discover any changing feelings or emotions.

Transcript

4 count breathing or square breathing.

This breathing exercise is a quick,

Wonderful way to help get you in the right mindset if you're feeling stressed out or anxious.

It's easy to do before a work meeting,

Before you get in the car,

Before you're with your children or loved ones.

Anytime you're feeling stressed or overwhelmed,

Practice this breathing exercise to help center you and to calm your central nervous system.

So finding yourself seated.

You can do this with your eyes closed or open.

Allow your body to soften as you focus on your breathing.

Take deep,

Long breaths as I describe to you what we're about to do.

First we will inhale deeply through the nose for the count of 4,

Then we'll hold it for 4.

We'll slowly let the air out through our nose or our mouth for 4,

And then we'll hold it for 4.

And we'll do this 5 times.

Although I am guiding you,

Take these breaths to what feels natural and best for you.

Feel free to go a little bit longer or shorter,

But allow your body the benefit of this square breath exercise.

Noticing if anything's tensed up in your body,

Just allow that area to soften as we begin to breathe.

So exhale all your breath out and inhale deeply through your nose for the count of 4,

2,

3,

4,

Hold for 4,

2,

3,

4,

Exhale for 4,

2,

3,

4,

Hold for 4,

2,

3,

4.

Inhale deeply for 4,

Hold,

Exhale,

And hold.

Inhale,

Hold,

Exhale,

And hold.

Two more times,

Inhale,

Hold,

Exhale,

And hold.

Last time,

Inhale,

Hold,

Exhale,

And hold.

Allow your breath to come back to its natural cycle,

Allowing anything that's tightened up to soften.

Breathing long,

Deep breaths.

Knowing you can come back to this exercise anytime you need,

It only takes a moment or two to do 5 deep breaths.

When you're ready,

Open your eyes.

Thank you so much for the precious gift of your time.

Until next time.

Reviews

This was just what I needed! Short and simple, and left me feeling good. I will be coming back to this often.

Perfect for people who are stressed due to a busy schedule. Down to business and I already feel better 😌

Womderfu way to be tension free, it's one of my favourite morning routine. Helps a lot to get rid of anxiety instantly for me. 🙏,Keep it up. Waiting for more exercises like that.
👍 Thanks for sharing.

🙏🏽