4x4 Breathing - Grounding Technique

A simple four-count breathing exercise to help you recenter. Use to help ease an intense trigger response or calm a panic attack. Chris teaches this grounding technique to people with anxiety, panic attacks, and other PTSD-related symptoms.

Transcript

Welcome to the four count breathing exercise.

A technique that can be used to respond to a stressor.

Whether you're feeling irritable or anxious,

Use this simple exercise to help yourself re-center.

I'll explain how it works and then we'll practice it.

So essentially you're doing four count breathing.

Breathing in for four counts,

Pausing for four counts,

Breathing out for four counts,

And pausing for four counts.

And just repeat that four times.

We call it four by fours.

Ready?

Breathe in,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Pause,

Two,

Three,

Four.

Breathe in,

Two,

Three,

Four,

Pause,

Two,

Three,

Four breathe out,

Two,

Three,

Four,

Pause,

Two,

Three,

Four.

Breathe in,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Pause,

Two,

Three,

Four.

最後,

Halvorean,

Last one,

Breathe in,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Breathe out,

Two,

Three,

Four,

Pause,

Two,

Three,

Four.

Then allow your breath to return to normal rhythm.

And return to this whenever you need it.

Practice it as much as you need until you feel like you can do it on your own.

Alright,

And remember to keep practicing.

Reviews

Super short and simple tutorial. This is like the “Epipen” quick fix for difficult moments. Great for beginner to advanced practitioners.

I'll add this to my toolkit. Thanks

Thank you so much. Clear and calm, just what I needed!