Box Breathing For Anxiety - 2 Minutes

Box Breathing is a breathing exercise that constitutes a 4-4-4-4 breath: inhale for 4, hold for 4, exhale for 4, and hold again for 4. This breathing exercise is widely used to activate the parasympathetic nervous system, our "rest and digest" function. Box Breathing also promotes equilibrium to our internal energy and offers mental clarity. If you are anxious, overwhelmed, or burned out, this is especially useful to help regain control and help alleviate mental anguish. It is also recommended for regular use for long-term self-care programs and periodic nervous system resets.

Transcript

Box Breathing This will allow you to relax your body and ease your mind by activating your parasympathetic nervous system.

You will inhale through your nose for 4 counts.

Hold it at the top for 4 counts.

Exhale through your mouth for 4 counts.

Then hold your breath again at the bottom for 4 counts.

Stop if you feel overexerted.

Take a big cleansing breath in.

Open mouth,

Exhale,

Let it go.

And begin.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Last round.

Inhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Exhale 4,

3,

2,

1.

Hold it 4,

3,

2,

1.

Start to breathe normally now.

Find and follow your inhales and exhales as they enter and exit your body.

Repeat this exercise as needed until you feel more centered.