• Alchemy

Box Breathing Exercise

Hi! Take a moment to check in on your breath right now. Wherever your are. Is it short and shallow? Do you find yourself straightening up to let the air in better? Do you feel any tension and/or release when you start to observe your breath? This is the practice of mindful breathing. Once you begin to pay attention to your breath fully, your mind will drop whatever other thoughts it was having to focus on the task. This practice is a great way to reduce anxiety and come back to the present moment.


Box breathing is a short breathing exercise you can practice any time throughout the day when you feel overwhelmed and need to slow down. Below is a breakdown (and video!) to guide you through it. Make sure you take nice, deep breaths into the belly! Most of us tend to breathe into the chest only, which doesn't allow for the release of tension around the stomach / solar plexus. This is where you hold most of your anxiety in day-to day-activities.


Box Breath:


Inhale for 4 counts

Exhale for 4 counts

(repeat 3 times)


Inhale for 4 counts

HOLD the breath at the top of the inhale for 4 counts

Exhale for 4 counts

(repeat 3 times)


Inhale for 4 counts

Exhale for 4 counts

HOLD the breath at the bottom of the exhale for 4 counts

(repeat 3 times)


Try to keep your body relaxed, especially in the shoulders, facial expressions and the belly. Keep your spine straight and simply enjoy!


If you want to, you can watch me guide you through this exercise in the video below.✨


Hope this helps!


Nicole




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