Square Breathing aka Box Breathing : Grounding Exercise for Anxiety #10

Square breathing , aka box breathing is a powerful anxiety management technique. This breathing exercise is great for stress, PTSD, anxiety disorders, and panic attacks.

This is not just a coping mechanism. With square breathing we channel the power of the breath to learn two skills: how to calm our nervous system and how to increase our resilience in the face of stress.

We can use our breath in a powerful way to trigger a bottom-up approach to managing anxiety, basically using our body to tell our brain to calm down.

This technique can be helpful for managing stress, calming anxiety, and for retraining our nervous system to be dominated by the parasympathetic nervous system.

When we pair this technique with other self-regulation techniques and helpful thinking, we can treat anxiety disorders and the depression they contribute to.

Square breathing can also increase our distress tolerance, essentially helping us become comfortable even in stressful situations.

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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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