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Box Breathing

2024.08.03 19:54
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This is another breathing exercise that I have found helpful in retaining focus and control, when I find myself slipping into dark and painful thoughts.

 

Imagine yourself inside of a box. Look up at the top-left corner of the box. (You should actually, turn your head in that direction.) Follow the top of the box from left to right, turning your head in that direction. Do this while breathing in. 

 

You should now be looking at the top-right corner of the box. Follow the right side of the box down to the bottom, moving your head in that direction. Breathe out while you do this.

 

You're now at the bottom-right corner. Follow the box along the bottom to the left, moving your head and breathing in.

 

Finally, follow the box from the bottom-left corner back to the top-left where you started. Move your head as you do this and breathe out.

 

Repeat as necessary. 

 

As with other breathing exercises, this gets easier and more effective with practice.
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Comments2
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    Doug Salomon
    Author
    The name "Box Breathing" is used for other breathing exercises too.

One of them (apparently used by the US marines) is this: 

Exhale as much as you can. Hold for a count of four. Breathe in slowly for a count of four. Hold it in for a count of four. Breathe out for a count of four. Hold it for a count of four. Etc...
  • Profile Image
    Doug Salomon
    Author
    Sometimes I have pictured the box as a bright, neon blue. This has helped me keep it pictured in my mind's eye 

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