Breath

Did you know you can change your brain from an anxious threat response state to a relaxed state in 45 seconds? Learn more with diaphramatic breathing…

There are many breathing techniques that are great, I am highlighting square breathing and ocean breathing because clients find these effective and they are simple. Additionally, there is a visual component which helps clients shift their attention and start to feel more mindful and grounded.

Square Breathing:

First, visualize a square. Starting at the lower left corner, moving upward, inhale 4 counts through your nose as you visualize the line of the square going up to the top left corner. Next, hold your breath for 4 counts as you visualize the line moving horizontally from left to right top corner. Next, exhale through your mouth 4 counts and as you exhale, visualize the line of the square descending to the lower right hand corner of the square. The last 4 counts of breath extends the exhale until you feel all the air exit your lungs. As you continue the exhale visualize the line of the square moving from right to left bottom corner as you connect the square. You just completed one set of square breathing! Continue this exercise for at least 45 seconds and I suggest trying this for few minutes to really feel your body calm. TIP: If you are struggling to visualize a square in your head, use a square tissue box to focus on as you go through the exercise.

Ocean Breathing:

Ocean breathing can be helpful for those who do not like holding your breath and relate to a natural visualization.

Close your eyes and visualize an ocean wave. Then breathe in as you visualize the wave starting and at it’s peak exhale slowly following the descending wave. Try this exercise using ten seconds of an inhale and 10 seconds of an exhale. Really notice the details of the wave and notice a calming sensation as you observe the waves moving up and down.