What is included in this Box Breathing Exercise?

Are you a busy parent? Looking for a little time to yourself to reduce anxiety symptoms or simply a moment to relax? Then you’ve come to the right place.


Here at Spurgeons Children’s Charity we understand that parenting with anxiety can be challenging. That is why we have put together this interactive and visual box breathing exercise that is suitable to use independently, or with your children and family.

Take a moment to watch along with the animation and repeat as many times as necessary to bring a sense of calm. The box breathing technique is a great way of regulating your breathing, and gently reducing any anxious sensations felt within the body and slowing down the breath.

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Benefits of Box Breathing Technique

Box breathing exercises are a simple technique which helps to slow the breathing and relax the nervous system.
This box breathing technique is perfect for calming down in those anxious moments when we feel overwhelmed. There are a range of benefits to engaging in this practice:

• Calms the nervous system
• Helps the body cope with increased levels of stress
• Reduces the physical symptoms of stress
• Has a positive effect on emotional and mental health
• Increases clarity and focus

Tips to get the most out of our Box Breathing Resource

Remaining present is crucial to achieving the desired effects of box breathing on reducing anxiety symptoms.
• Find somewhere quiet so that you can focus on your breath without interruption.
• To remain present during your practice, place a hand on your abdomen or chest to feel the movement of the breath within the body.
• Focus on the cold air as it passes your nostrils on the in-breath, and the warm air on exhalation.
• Relax the muscles as you engage with your breathing


How often should I do the box breathing exercise?

There is no set limit to how much of the box breathing technique you should be engaging in; however, it is commonly thought that you should complete at least four box cycles in each sitting, and more if you need it.
This will enable you to detach from any negative thinking patterns and focus specifically on the present moment and what we can control, like reducing our anxiety symptoms.


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