Box Breathing 

Equipment: sitting down anywhere

Technique:

1. Breathing in for a count of 4 through the nose (smell the roses)
2. holding the breath for a count of 4
3. blow air out for a count of 4 (blow out the candles)
4. rest for a count of 4
5. closing the eyes is helpful to speed calming once the technique is mastered

Frequency:

• 1-2 x daily or as needed
• repeat the box 5-6 x or more as needed until the body calms itself
• once you have established this routine and the child can complete this independently and accurately, you can move this to an as-needed basis and move on to the next exercise in the series.

Lowers stress

The biggest benefit of box breathing is relaxation, especially in times of stress. Studies show that regulating your breath can lower levels of the stress hormone cortisol and maybe even help lower blood pressure.

Activates the parasympathetic nervous system

In times of stress, your sympathetic nervous system is on high alert. Box breathing can help you move out of that state by tapping into the bodily system responsible for rest and digestion — the parasympathetic nervous system. The parasympathetic nervous system is the opposite of the sympathetic nervous system, otherwise known as “fight or flight.”

When we’re anxious, we breathe shallowly and quickly, which actually creates more anxiety within our bodies. We can use breathwork to move out of the fight-or-flight state and into that parasympathetic nervous system