Feeling Anxious? Try this!

I’ve seen a lot of anxiety in the treatment room lately, so I thought l’d share a good tool (and my personal go-to) for dealing with it. It’s a breathing technique called Box Breathing or Four-Square Breathing. It can bring an immediate sense of relief and calmness.

Here is a brief description:

Sit in a comfortable seated position, and lengthen your spine. Exhale completely. Slowly inhale through your nose for a count of 4, hold your breath for a count of 4, exhale slowly through your mouth for a count of 4, then hold your breath for another count of 4, and repeat. I would start with at least 4 complete rounds, and then figure out what feels good for you.

I know I recommended sitting upright, but I have used this while lying in bed and have found it just as beneficial.

You can do box breathing several times a day as needed to relieve stress and anxiety. It’s a great exercise to use as a meditation itself, too.

Try it out and let me know what you think!