Box Breathing For Resilience

Box breathing is a fabulous micro practice for building resilience. It can be very effective in just a few short minutes.

This practice reduces the stress response and cultivates calm enabling you to recover from distress and not get hijacked by strong emotions. It can be helpful when you feel triggered by stress, anxiety, worry, or nerves. It may also help you to sleep at night! Over time, this practice strengthens the resilience system of the brain, leading to lower stress arousal response, lower inflammation, and a higher baseline level of equanimity allowing you to maintain composure in times of crisis.

In this practice, we bring awareness to the 4 parts of the breath (the in-breath, the out-breath, and the pauses in between) and we consciously lengthen each part, holding it for the same number of counts (4 is usually what I suggest, although if this feels uncomfortable you can start with a count of 3 or even 2).

Reviews

Really helpful, thank you Karen 💚