Deep Breathing - The Boxed Breathing Method

Boxed breathing, also known as square breathing, is a simple and effective relaxation technique to help manage anxiety and stress. It can be done anywhere, anytime, and only takes a few minutes. Follow these steps to practice boxed breathing:

• Choose a quiet and comfortable place to sit or lie down.

• Close your eyes if it helps you relax.

• Rest your hands on your lap or place them gently on your knees.

• Take a moment to notice your current state of mind and body.

• Inhale quietly and deeply through your nose for a count of 3 seconds.

• Imagine filling your lungs with air as you breathe in.

• Pay attention to the sensation of the breath entering your body.

• At the top of your inhale, hold your breath for a count of 3 seconds.

• Keep your focus on your breath and the stillness within.

• Exhale gently and completely through your mouth for a count of 3 seconds.

• Imagine releasing all the tension and stress as you breathe out.

• Concentrate on the sensation of your breath leaving your body.

• At the end of your exhale, pause and hold your breath for a count of 3 seconds.

• Enjoy the quietness and calmness of this moment.

• Continue this boxed breathing pattern for several minutes or until you start to feel more relaxed.

• Focus solely on your breath, letting go of any other thoughts or worries.

• Practice boxed breathing daily, even when you're not feeling anxious. It can help you build resilience to stress.

• Use this technique whenever you feel overwhelmed, anxious, or stressed.

• You can adjust the count to a pace that feels comfortable for you, but keeping it equal (e.g., 3-3-3-3) is a good starting point.

• Don't force your breath; keep it gentle and natural.

• Boxed breathing is a powerful tool to calm your mind and reduce anxiety.

• It's okay if your mind wanders; gently bring your focus back to your breath.

• With regular practice, you'll become more skilled at using this technique to manage anxiety.