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This specific breathing technique is called "Box Breathing", I usually like to look at gifs when I do this to help me keep time. I've got two gifs below if you prefer a visual. If neither of these gifs are a comfortable speed for you, I recommend looking up "Box breathing gif" and see if there is one that is a timing you like!

You can also use music to help you keep time, or watch the second hand of a clock.

Plain text underneath the "read more" ^-^

#grounding technique #grounding techniques #deep breathing #box breathing #jiraiblr #landmineblr #menherablr #anxiety tips

PSA: Box breathing isn’t safe for everyone!

“Box breathing” and similar breathing exercises that call for breath holding, even for a few seconds, can aggravate respiratory conditions such as asthma and COPD. In some cases, even deep breathing can trigger respiratory symptoms.

(ID: an animated gif showing a diagram of box breathing, where you breathe in for 4 seconds, then hold for 4, then breathe out for 4 and hold for 4, in a continuous cycle. End ID.)

I didn’t learn this until a couple years ago, and a lot of people still don’t know! Talk with your medical providers about alternatives!

I personally use in through the nose, out through the mouth exercises (like “smell the roses, blow out the candles”). Inhaling through the nose is best for asthma, since the nose filters some particles and irritants, and warms and moistens the air going to your lungs, all of which can help reduce symptoms. I specifically don’t hold my breath in between those steps!

Alternatives to breathing exercises include techniques such as distraction, identifying 5 sensations, fidget tools, listening to music, putting on a favorite show, or guided meditation.

Distraction is great when hyperventilating, most people, when mentally distracted, will fall back into a normal breathing pattern naturally. Sometimes focusing on your breath and body *isnt* the answer or even necessary.

take ten slow breaths, in for four counts and out for six. your nervous system actually responds to that

#selfcarereminder #breathe #box breathing #relaxation #stress relief #nervous system

today is all about taking deep breathes, being patient, being open, remembering that everyone was once a child and was once held, everyone has cried and that everyone wants to have a good day

#boy blogger #hell is a teenage boy #minimum wage job #retail #this is what makes us boys #calm vibes #box breathing

#spoonie #chronic illness #chronically ill #box breathing #anxiety memes #coping techniques #coping strategies #coping skills #mental health resources #psychology

....I, Im trying my best

Stop! Breathing break time!

(Do not participate if box breathing or deep breathing exercises trigger respiratory issues or cause you harm 💖 take care of yourself)

⭐️~•~☁️~•~✨~•~🍼~•~✨~•~☁️~•~⭐️

✨We’re gonna take some deep breaths together okay kiddo? First things first, have a big drink of water and find a safe quiet space or take a minute to check in with yourself.✨

All done? Good job! So proud of you!