On the fourth day of Christmas
my true self gave to me:
Four Square Breathing
Three fountain pens
Two moments of wonder
And a positive affirmation to start my day.
All Together Now:
On the fourth day of Christmas my true self gave to me:
Four Square Breathing
Three fountain pens
Two moments of wonder
And a positive affirmation to start my day
Directions (no batteries required):
Four square breathing can be done anytime, anyplace. It's something you can do solo or when you are around people. If you are ever triggered or anxious, do this:
Breath in slowly for four seconds.
Hold your breath for four seconds.
Slowly let your breath out--for four seconds.1
Hold your breath for four seconds
REPEAT the whole cycle 4 times. 4 steps, 4 times.
When I have trouble falling asleep, I do four square breathing, and I usually fall asleep before I get to through the 3rd round.
It's simple. easy, and it works. One time I was at my oncologist's office. I was there to receive a prognosis report. I was fairly anxious about what was going to happen. Before the doctor came in, the techs took my vitals. My heart rate and my blood pressure was sky high. The PA looked at my chart and said, "I need to do this again, that's unusually high for you."
Instantly I started 4 square breathing. My heart rate went down 30 beats per minute (from 80 to 50) and my blood pressure dropped 20 points or so. As I mentioned, I was quite anxious when I walked in. Finding out if your cancer treatment is working can be an adrenaline rush.2
There's lots of explanations, meditations and exercises about four square breathing (aka Boxed Breathing) available online.3 But, I keep it really simple. I use this technique a lot. At least, uh, 4 times a day! If I'm waiting in a long grocery store check-out line, guess what I'm doing? Yep. Four square breathing. It's so easy, I really encourage you to give it a whirl. If you have any questions on this one, just drop me a note in the comments.
If I’m really anxious, I release the air for about 5-8 seconds. For some reason, that really lowers my heart rate and anxiety.
And, not the fun kind of adrenaline boost. By the way, on that appointment, I received good news from the docs. So, all my heart thumping anxiety was for naught.
YES! (And let that good news keep a-rolling...)