My Current Favorite Breathing Trick: Calm Down in Sixteen Seconds

Feeling nervous, anxious, or sleepless?

Try this simple breathing practice.

(It’s one of my favorites!)

So easy, so effective, so calming.

Sit down, stand up, close your eyes, keep them open, whatever feels good.

You are now ready for Box Breathing, one of the easiest breathing methods around. If you’ve been in a class with me, you’ve probably done it (If you haven’t been in a class with me and want to, click here). 

All it requires is you, your breath, and enough mathematical skills to count up, or down, from 4.

Take a big breath in (like right now, do it!)
Take a big breath out (through your mouth)

Now.
Breathe in steadily through the nose for 4 seconds.
Hold the breath in, softly and gently, for 4 seconds.
Breathe out steadily through the nose for 4 seconds.
Hold the breath out, softly and gently, for 4 seconds.

Feeling wild? Increase the count to 5, 6, 7…the more the merrier.

Repeat until the heart beat slows, the blood steadily flows, and the muscles in your body soften.

And that’s it! All better. 

With love,

Bethany