Box Breathing
Take a Moment!
Goal
Take a slow, deep calming breath in through your nose, hold for 4 seconds; count to 4 while exhaling through your mouth; then pause for 4 seconds and repeat.
[Tip]: Draw a square on a piece of paper, or make a square on the floor using tape. Trace with your finger or walk along each side of the square, using the technique to calm themselves.
Why is this important?
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Breathing techniques can be a powerful strategy for promoting calm and focus.
Reference: Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353