Simple Ways to Manage Stress

Box Breathing

Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help clear the mind, relax the body, and improve focus.

  • It can help you cope with panic and stress when feeling overwhelmed.
  • Helps you to sleep when you are having insomnia.
  • Helps to control hyperventilation as you can instruct your lungs to breathe rhythmically.
  • Helps you refocus when you are having a busy or stressful day.
  • Eases panic and worry.

How To Do Box Breathing

Step 1: Breathe in, counting to four slowly. Feel the air enter your lungs.

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.

Step 3: Slowly exhale through your mouth for 4 seconds.

Step 4: Repeat steps 1 to 3 until you feel re-centered.

Mindfulness Exercise: 531

  • 5... Meditate 5 minutes per day. For many people, focusing on the breath or taking a break from your to-do list helps de-stress and calm the mind.
  • 3... Write down 3 good things that happened today.
  • 1... Do 1 act of kindness.