The third winter lock down might be the most challenging yet for our mental health in comparison to the others. During these challenging times, it’s important that we implement tools and techniques that enable us to effectively manage our stress and anxiety.

A recommended technique is something called box breathing, which is also known as square breathing. So what are the benefits of box breathing and how do you do it?

Benefits: 

Box breathing is a powerful stress reliever which also increases focus and performance. It is beneficial to everyone as it helps to regulate temperature, breathing and heart rate. Other benefits include alleviating tension and panic, thereby ensuing a general sense of calmness and peace to the body and mind. Below we’ve listed 5 simple steps to help you along the way:

1. Close your eyes or soften your gaze and imagine drawing a box with equal sides in your mind.
2. Slowly ‘Breathe in’ from the nose for the count of 4 (visualising drawing one upside of the square.
3. Suspend or hold’ for the count of 4 (visualising drawing across the square)
4. Breathe out’ from the nose for the count of 4 (visualising drawing down on the other side of the square)
5. Suspend or hold’ for the count of 4 (visualise drawing across the bottom of the square)

Repeat this cycle for at least four times in one sitting to feel the effect of this exercise. You can do this several times in a day to calm your nerves and relieve stress. So, the slower and deeper you breathe, the more relaxed you will feel.

Written by 

Simrat Bhangoo- Cognitive Hypnotherapist & Coach

Note: Visualising a box and hearing the numbers helps to provide an anchor for your attention. It allows you to maintain your focus on the exercise.

BrainTree Performance Coaching

www.btpcuk.com