I was introduced to the “box breathing” (or “square breathing”) technique years ago while in graduate school at the University of Miami. Every time I teach someone in the clinic about this self-calming strategy, it also helps me – even if I do it only for a minute.
I’m a big advocate of meditation and its many benefits. To be completely honest, I have a hard time incorporating it into my own health and wellness initiatives. After this video, I’m making a promise to myself to start introducing this regularly into my daily program.
Find a moment in the day for 3 to 5 minutes of uninterrupted time.
It can be in the bathroom or in the car before you start work.
Step 1: Visualize a box or draw one out. Start focusing on the lower left corner of the box and slowly inhale through your nose for a count of four seconds into your stomach. Try to avoid breathing shallowly into your chest.
Step 2: After four seconds, hold the air in for four seconds.
Step 3: Slowly breathe out through your mouth for a count of four seconds.
Step 4: Maintain your lungs empty for four seconds.
Repeat for 3 to 5 minutes. While counting, visualize each side of the square as a mouse scrolling on the perimeter gradually through.
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