BREATHING EXERCISE

When experiencing anxiety box breathing is an effective way to restore a calm, yet focused, state.

This graphic guides you through a well known exercise where each action is four seconds. The graphic eliminates the need to count so you can focus on your breathing. From a seated position with your feet flat on the floor, start with a slow, deep inhale or exhale; completely filling or emptying your lungs. During the 'hold' portion of the cycle, hold your inhale in or exhale out.

While practicing the exercise concentrate on the feeling of air entering or leaving your lungs.

Those new to the exercise may experience slight dizziness. If this happens stay seated and resume normal breathing until the dizziness passes. Experiencing dizziness typically ends once used occasionally. When starting out four cycles or approximately one minute of deep breathing is an excellent goal. Many who use it frequently prefer sessions that are two to three minutes in length.

BREATHING EXERCISE

This breathing exercise has a different look but utilizes the same method as the one above. It is an effective way to restore a calm, yet focused state. 

This graphic guides you through a well known exercise where each action is four seconds. The graphic eliminates the need to count so you can focus on your breathing. From a seated position with your feet flat on the floor, start with a slow, deep inhale or exhale; completely filling or emptying your lungs. During the 'hold' portion of the cycle, hold your inhale in or exhale out.

While practicing the exercise concentrate on the feeling of air entering or leaving your lungs.

Those new to the exercise may experience slight dizziness. If this happens stay seated and resume normal breathing until the dizziness passes. Experiencing dizziness typically ends once used occasionally. When starting out four cycles or approximately one minute of deep breathing is an excellent goal. Many who use it frequently prefer sessions that are two to three minutes in length.

GROUNDING TECHNIQUE

This well know technique known as 5-4-3-2-1 familiarizes you with your surroundings and draws your attention back to the here now by utilizing the senses. 

One might need a grounding technique if they are experiencing intense emotions, anxiety or are feeling overwhelmed. From a seated position follow the prompts. Identified stimuli are traditionally stated out loud but taking a mental note is also an option.

If you can't identify something from your surroundings it is okay to name something you really like, for example, hearing the sound of piano music or the taste of chocolate ice cream.

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