{"id":130579,"date":"2020-12-05T08:24:57","date_gmt":"2020-12-05T13:24:57","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/130579"},"modified":"2020-12-05T08:24:57","modified_gmt":"2020-12-05T13:24:57","slug":"grounding-technique-for-anxiety-10-square-breathing-2","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/130579","title":{"rendered":"Grounding Technique for Anxiety #10: Square Breathing"},"content":{"rendered":"<p><div class=\"jetpack-video-wrapper\"><iframe loading=\"lazy\" title=\"Square Breathing aka Box Breathing : Grounding Exercise for Anxiety #10\" width=\"660\" height=\"371\" src=\"https:\/\/www.youtube.com\/embed\/MoQVgJx_QN4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div><\/p>Square Breathing is a powerful Anxiety Management Technique. This Breathing Exercise is great for stress, PTSD, anxiety disorders, and panic attacks. \n\nIt’s not just a coping mechanism, with square breathing we channel the power of the breath to learn 2 skills: How to calm our nervous system and how to increase our resilience in the face of stress.\n\nWe can use our breath in a powerful way to trigger a bottom-up approach to managing anxiety, basically using our body to tell our brain to calm down. \n\nThis technique can be helpful for stress management, calming anxiety, and for retraining our nervous system to be dominated by the parasympathetic nervous system. \n\nWhen paired with other self-regulation techniques and helpful thinking we can treat anxiety disorders and the depression they contribute to. \n\nSquare breathing can also increase our “distress tolerance” essentially helping us become comfortable even in stressful situations.\n\nLooking for Affordable Online Counseling? My sponsor BetterHelp connects you to a licensed professional for $65\/week. Try it now for 10% off  https:\/\/betterhelp.com\/therapyinanutshell\n\nLearn more in one of my in-depth mental health courses: https:\/\/therapyinanutshell.teachable.com\/courses\nSupport my mission on Patreon: https:\/\/www.patreon.com\/therapyinanutshell\nSign up for my newsletter: https:\/\/www.therapynutshell.com\nCheck out my favorite self-help books: https:\/\/kit.co\/TherapyinaNutshell\/best-self-help-books\nCheck out  my Podcast: Therapy in a Nutshell: https:\/\/tinpodcast.podbean.com\/\n\nTherapy in a Nutshell, and the information provided by Emma McAdam,  is solely intended for informational and entertainment purposes and is not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.\n\nIf you are in crisis please contact the National Suicide Prevention Hotline at: https:\/\/suicidepreventionlifeline.org\/ or 1-800-273-TALK (8255), or your local emergency services.\nCopyright Therapy in a Nutshell, LLC\n—-\nMusic licensed from www.Bensound.com or Artlist.io\nImages from Freepik.com (premium license), Pixabay, or Wikimedia commons","protected":false},"excerpt":{"rendered":"<p>Square Breathing is a powerful Anxiety Management Technique. This Breathing Exercise is great for stress, PTSD, anxiety disorders, and panic attacks. It’s not just a coping mechanism, with square breathing we channel the power of the breath to learn 2 skills: How to calm our nervous system and how to increase our resilience in the &hellip; <a href=\"https:\/\/effectsofanxiety.net\/archives\/130579\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Grounding Technique for Anxiety #10: Square Breathing<\/span><\/a><\/p>\n","protected":false},"author":886,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[409],"tags":[37579,42936,52267,52264,52268,40452,43549,150,52250,52253,52254,471,43299,43297,43303,43298,34588,43293,43291,43295,43301,43290,33837,43292,43306,43294,43296,38676,43305,43302,43304,43289,43300,42587,40103,52270,52271,52273,52272,43497,43553],"class_list":["post-130579","post","type-post","status-publish","format-standard","hentry","category-health","tag-anxiety-disorder-treatment","tag-anxiety-management-techniques","tag-breathing-exercise","tag-breathing-technique","tag-breathing-technique-for-anxiety","tag-coping-mechanisms","tag-coping-skills-for-anxiety","tag-deep-breathing","tag-grounded","tag-grounding-anxiety","tag-grounding-technique-for-kids","tag-health","tag-health-first","tag-health-fusion","tag-health-warrior-chia-bar","tag-health-workers-infected-worldwide","tag-healthy","tag-healthy-banana-bread","tag-healthy-breakfast","tag-healthy-breakfast-ideas","tag-healthy-cookbook","tag-healthy-dinner-ideas","tag-healthy-food","tag-healthy-food-near-me","tag-healthy-food-recipes-free","tag-healthy-lunch-ideas","tag-healthy-meals","tag-healthy-recipes","tag-healthy-sexy-hair","tag-healthy-sleep-habits-happy-child","tag-healthy-snack-box","tag-healthy-snacks","tag-healthy-snacks-for-kids","tag-managing-anxiety","tag-post-traumatic-stress-disorder","tag-square-breathing","tag-square-breathing-exercise","tag-square-breathing-for-anxiety","tag-square-breathing-meditation","tag-treating-anxiety","tag-treating-anxiety-naturally"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/130579"}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/886"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=130579"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/130579\/revisions"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=130579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=130579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=130579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}