Box breathing is a grounding technique that can help with relaxation. It’s handy anytime stress comes over you and may not only help reduce symptoms of anxiety but insomnia and nausea, particularly the anticipatory kind. You know, that queasy feeling just thinking about the next appointment or treatment.
Sit in a comfortable position, soften your gaze. Exhale through your mouth.
Start by inhaling through your nose for the count of 4. Breathe into your belly, trying not to raise your shoulders.
Hold the inhale for the count of four.
Exhale through your mouth for the count of four. Use your belly to gently exhale through your mouth.
Hold the exhale for the count of four.
Continue to breathe in through your nose, into your belly and out through your mouth, holding your breath at the top and bottom of your breath.
If you can’t hold your breath for 4 counts, start with 2 or 3.
Repeat three or four times, or until you start to feel calm.
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