Box breathing: a tool for managing stress & anxiety

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I taught a teenage client this morning the very simple practice of box breathing. I find this so helpful when I catch myself feeling the telltale signs of a dysregulated nervous system!

It can be a simple way of adding a pause in before we continue on with whatever task we’re working through or before responding to someone in a reactive way. You can trace the box on your hand, doodle it on some paper or even find a window/door to follow with your eyes.
It’s helpful to repeat it until you’re able to extend the breath for at least 5 seconds & you can observe your body starting to calm down.

Question for you:
  • Do you have helpful little strategies you can use in the day to day to manage stress in the moment?

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