{"id":152368,"date":"2024-03-05T15:35:43","date_gmt":"2024-03-05T20:35:43","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152368"},"modified":"2024-03-05T15:35:43","modified_gmt":"2024-03-05T20:35:43","slug":"box-breathing-technique-with-a-5-2-pattern-calm-anxiety-relax-your-mind","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152368","title":{"rendered":"Box Breathing Technique with a 5-2 Pattern: Calm Anxiety, Relax your Mind"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=-zYnZH7HRYA<\/div>We all experience feelings of anxiety or stress\u00a0sometimes. It could feel like you’re going crazy, but you’re not! When you’re stressed,\u00a0 your breathing becomes shallow.00:00:17<\/a> If it stays shallow, your mind interprets that\u00a0as if you’re in danger and continues to release\u00a0stress hormones.00:00:22<\/a> However, if you purposefully\u00a0 change to deeper, longer breaths, it signals to your brain that you are safe (since you wouldn’t\u00a0 slow down your breathing if you were in danger).\u00a0\u00a0 This is why breathing techniques calm the\u00a0body physically.00:00:40<\/a> Luckily, when that happens, the mind follows and calms down too.00:00:45<\/a> When you use\u00a0a breathing technique with a pattern, it has the extra bonus of engaging your mind to keep track of\u00a0 that pattern. The “5-2 box breathing” is a simple relaxation technique that can help you regulate\u00a0your emotions. You can do it anywhere at any time.00:01:05<\/a> This patterned box breathing can help reduce\u00a0stress and improve mood. It’ll also help you control and manage your emotions.00:01:13<\/a> And it’s very\u00a0easy to learn. Imagine breathing around a box. Put your hands on your belly.00:01:22<\/a> Inhale and visualize\u00a0going up one side of a box, gradually filling your lungs with air to the count of five.00:01:31<\/a> When you\u00a0reach the top, hold your full lungs for a count of five as you imagine going across the top of the\u00a0 box. Then, exhale slowly as you imagine traveling down the other side of the box for five. When\u00a0you get to the bottom, take two regular breaths. Then, again, go up the side of the box for\u00a0five.00:01:58<\/a> Hold full lungs for five as you go across the top. And come down the other side for\u00a0a count of five. Then, again, two regular breaths.00:02:12<\/a> Repeat this box breathing pattern 7 to\u00a010 times in a row, observing the sensation of your breath filling your torso\u2013holding and\u00a0 releasing.00:02:22<\/a> Like most breathing techniques, this can be done sitting down with your feet on the\u00a0floor or lying down if that’s more comfortable.\u00a0\u00a0 Patterned breathing has physiological and\u00a0psychological benefits.00:02:32<\/a> Physiologically, it regulates your breath, increasing oxygen to the\u00a0 body and reducing blood pressure and heart rate.\u00a0\u00a0 It helps psychologically by providing\u00a0 a mental focus on the breath,\u00a0\u00a0 thus removing attention from what’s\u00a0 causing your stress and anxiety.\u00a0\u00a0 A daily practice of box breathing helps\u00a0 reduce overall stress in your life.\u00a0\u00a0 Practice even when you’re calm to integrate\u00a0the skills into your body.00:03:02<\/a> That way, in moments when feelings of stress and anxiety\u00a0are overwhelming, the patterned box breathing will be already associated with calmness\u00a0 and will feel familiar and comforting.\u00a0\u00a0 Remember, the power to come yourself\u00a0 is as close as your next breath.
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=-zYnZH7HRYAWe all experience feelings of anxiety or stress\u00a0sometimes. It could feel like you’re going crazy, but you’re not! When you’re stressed,\u00a0 your breathing becomes shallow.00:00:17 If it stays shallow, your mind interprets that\u00a0as if you’re in danger and continues to release\u00a0stress hormones.00:00:22 However, if you purposefully\u00a0 change to deeper, longer breaths, it signals to your … Continue reading Box Breathing Technique with a 5-2 Pattern: Calm Anxiety, Relax your Mind<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152369,"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":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[305],"tags":[],"class_list":["post-152368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-unrest-conflicts-war"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709670944-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152368","targetHints":{"allow":["GET"]}}],"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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152368"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152368\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152369"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}