Square Breathing aka Box Breathing : Grounding Exercise for Anxiety #10
Вставка
- Опубліковано 10 жов 2024
- Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: courses.therap...
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.
Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: betterhelp.com...
Learn more in one of my in-depth mental health courses: courses.therap...
Support my mission on Patreon: / therapyinanutshell
Sign up for my newsletter: courses.therap...
Check out my favorite self-help books: kit.co/Therapy...
Check out my podcast, Therapy in a Nutshell: tinpodcast.pod...
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 www.churchofje...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicideprevent... or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
----
Music licensed from www.Bensound.com or Artlist.io
Images from Freepik.com (premium license), Pixabay, or Wikimedia commons
Was studying for finals and had anxiety, this excercise really calmed me down. Praise the Lord for using this teacher in a way to help me!
This video is everything. Can i just say her voice is so calming and relaxed
This is awesome I was watching an ambulance show where a guy was having a massive panic attack and used this as they went to the hospital. For him it worked
The amount of time we spend believing we can't is more than enough time to learn how you can. The Forwago program helped me to realize that I can achieve almost everything if I just try it hard enough. Believe in yourself :)
I tried Forwago way back in a private group, don't know if it's publicly available yet
sounds good, I will definitely give it a try
Ooof!! Very well said homeslice I needed that
Thank you. Blood pressure came down. Very calming.
I do this daily and about a week ago it felt like I was going to die in a way. Mind completely silent and calm and some sort of ecstasy feeling. But I was at work so I did my best to get the mind going again.
I get that too. My mind was extremely quiet and I felt stiff
that was a natural DMT release, it means that it's working and you are being restored. Funny how we are so used to feeling stressed and when you go entirely silent and peaceful we get scared. Should be the other way around
@@SheWoosDaWorld that was a natural DMT release, it means that it's working and you are being restored. Funny how we are so used to feeling stressed and when you go entirely silent and peaceful we get scared. Should be the other way around
@@CherryBerryFashionooh i was scared as i was talking slower and wanted to be like in peace, relax now i know
Hi Emma. Love your channel and as a therapist I have followed your lead in using this square breathing exercise with clients. You have a lovely calming voice. So helpful! Thank you!
Amazing technique... thank u so much.
1:40 pause... 4 secs for each step...
I like trying different breathing methods ,
Navy Seal Box Breathing , as illustrated in the video .
Dr Joe Dispenza DMT Breathing Technique.
Wim Hof Breathing Method.
Enjoy and have a great day.
thanks for mentioning all of these, I'm trying to find many experts in the field to find what's working for me best
Thank you Soo much Emma! for sharing your Knowledge! Benefits I get from your videos are immense! No words to Thank you enough!!
I do this holding breath underwater ! Thanks for the video
I appreciate how you explain why it works.
it's so useful! thank you so much, i'm not great at counting breaths because i rush myself but this shape thing helps me separate my breath from my skillset which is usually what my anxiety goes to town on n-n''
Now I can get square balloons :D
Hello,
I have a intresting situation.
Two weeks ago I was anxyus and depressed. I was in bed and i tried deep inhale and relese, after that I felt a litle bit better. I tried again and again deep inhale and relese. And then presure on my chest was relesed. I was full of love, confidence, joy, happines and fullfilled, no judge, no stress, no anxaiety, no jealousy(best feeling ever). Thet was oxytocin. I am trying almoust every day to do diaphragmatic breathing and nothing.
Where is the missing key?
Can you please help mi with thet?
P.S. sorry on my english...
Thanks, Aleks
I did this before I knew what it was but more or less held my breath for awhile in between to slow down my heart rate but this works too!
Hi please can I get the private code an instructions how I get onto your course please. It all sounds amazing. And I'd love to give it a go thankyou 🙏💖
Thank you very much, this video is very educative, calming and helpful.
Mudras such as crossing fingers or interlacing them as when praying also deepen respiration see Buddha mudra as well.
Avoid yogic postures....scientific breathing techniques in line with godly practices are good.
what a wonder lady .thank you for showing me the way
Thank you for the work you do!😊
Thank you, Emma!
I’m having the worst days for the anxiety I deal with . 10 minutes ago I was having a overwhelming sense of anxiety heart races I couldn’t finish my dinner I was feeling anxious just trying to get through eating my dinner . I kept drinking water . My face got hot and my stomach was bothering me . Digesting my food . I went into my room safe quiet place . Practiced yoga drank some peppermint tea and counted 4 inhale and hold 4 exhale . My heart kept racing . My cat is sleeping on my yoga mat right now she knows I’m struggling. God it’s such a lonely tiring exhausted experience. To keep going through this . I’m trying to slow down my breathing. Does anybody a
Have any other suggestions please no hurtful comments .
Try finding the reason of your anxiety and telling someone who cares. They might try to fix it or help you when your going through it.
Accept how you are feeling, don’t try and push it away. I know that sounds mad but I’ve been doing this recently myself and it’s really helped me immensely. Tell yourself that it’s ok to feel like this, because you are human and anxiety is a part of being human. If u try and push it away it only gets worst. Accept that this is a normal way to feel and you will start to feel calmer. I also found that doing activities at a slower pace really helps also. Really wishing u all the best
I also found this video amazing ua-cam.com/video/ZidGozDhOjg/v-deo.html
@@youtubeaddict5663 my sisters boyfriend is emotionally abusive to me
@@youtubeaddict5663 i have been crying so much . He just said some horrible things to me again . This is one of them . While i was laying down on my bed just relaxing he said to me” why do you give your sister such a hard time ( i do not.. she is abusive to me as well ..) He said to me “ Remember we brought you here to the apartment when no one wanted you when you could not adford it .. just remember that ... Ok” I started crying as he spoke to me . This is the second time he has said that to me in the past month among other hurtful things . “ Just remember this is not your place ( i pay rent by the way ) you cannot tell her or anyone what to do you got that ? “
I started crying so much ...... i cant even go on talking about what else he said because ill have a breakdown. Im a kind person who loves animals and helps animals i am struggling through this pandemic. I cant afford to move out can ANYONE please help me find a place to live i am being bullied emotionally i have come on. UA-cam countless times beginning anyone who can help me . Im not making any of this up . I have no one to help me .
Today i was upset with my sister because even though she works from home she had a day off and decided to go out for the day with her friend. ( my sister has been vaccinated 1st shot so has her friend) her friend lives with her older parents they go nowhere she doesn’t go anywhere) but she is not in my sisters bubble . So i got upset and i got yelled at again from her and her boyfriend. Because of covid. I am scared of getting it now. I have no control over anything anymore i get treated like a dog . Please please can anyone reach out to me 🙏🏻
Thank you SO much.
Hi Emma! I am a huge fan. You are a wonderful person and guide. I so appreciate your videos. They have really helped me start to heal my persistent vertigo and accompanying anxiety due to the vertigo. I would love a coupon code for your course on neuroplasticity. I believe that everyone should become knowledgeable about how it works and its potential to heal. Thanks so much.
Thank you 🙏
Sorry if I missed it. How do I get to the course about changing your brain?
Hi Emma, I just found your video; thoroughly enjoyed it. One question, I've been told that the in-breath always triggers the SNS and the out-breath triggers the PSNS; can you tell me what is happening in reference to the "in-held" and "out-held" breath in regard to the SNS and PSNS ? Thank you; I look forward to your reply.
When I do breathing exercises I always get dizzy. Any thoughts?
Thank you
it works!! thx
I do the 7 7 8 inhale for 7 hold for 7 and exhale for 8
Helpful.nice
Thank you so much :)))
I would love to have the code for the Neuroplasticity. TIA. I really look forward to seeing more of your videos! I have seen a few now and they have been very helpful! Thank you!
This is surely 'box breathing' created by a US navy seal M. Devine in the late eighties.
I’m a big fan ☺️💕
same to you!
The lady is helping us y worry xabout lamp
So helpful thankyou! :)
Great video! Can you confirm if on the exhale you exhale through the nose or mouth? I have seen different videos on this with some saying the exhale is out of the nose while others say you exhale through the mouth. Thanks
This is a similar breathing pattern to what smokers adopt whilst smoking a cigarette. They feel much better after smoking and now I wonder how much of that is down to the breathing pattern rather than the cigarette. Although it won’t do any for nicotine cravings
It would be a nice research project
Now i can have square balloons
This was very helpful but I was very distracted by the dirty lampshade in the back
Petty
I was going to post this exact thing, almost word for word
I don’t think it’s dirty. I think it’s a design.
So this is how I get square balloons
You beat me •_•
Aka “4x4 breathing”
Hi Emma, I was unable to find the link in description regarding your free course Change Your Brain. I am interested in this course. Please advise, thank you
Your videos are great. Would like the code to watch your 2 hour video.
Don't know how to message you privately.
So basically what I do with my Fitbit every morning before going to bed (the exercise lasts about 2 minutes).
Hello! I am interested in neuroplascity course!
Hi Emma:
Please send me a code to watch your 2 hour video on Neuroplasticity. Thank you so much.
Oh so this is how you get square balloons
Hi Emma. Do you have a coupon code for retrain your brain? Thank you
@therapy in a nutshell, do you have a coupon code that I can use to take your course or at a discount? Thanks in advance. You have helped me so much.
Hi mam This excercise can we do with closed eyes please answer me
Try it both with eyes closed and open and see which works best.
Hi Emma that is wonderful job you did it. I like it, please send me code until to join course
How do we send her a message to request a code? My mom is on a social security only and doesn't have funds. Thanks!
Can I get CEU’s with this course? I would like to take it and can you send me a code please? as I am not working at this time,
May I ask a question, by extending the sides, do you mean all 4 sides, or just holds?
Hello, how am I able to privately message for a coupon code? Thanks
🙏💚🗝
Hi. I would like to take the course
Does it matter if you exhale through the mouth instead?
Yoy can exhale through your mouth
Hello mam I need your help to manage my anxiety
Breathe in breath out .simple. i still panic .
Nice
I feel vibrations in my body when sit idle n when I sleep wts the reason?
Hi Emma coud you send me the link udeco plesase?
Thanks.
Hi I don’t know how to send you a private message May I take you 2 hour live course please? Ty.
I would like to take the course for free. Pls send me the code
Can I get the course for free
I jsut wanted to get square balloons
حلوو☕️🍒⚘️
Cant hold my breath that long. Feel like Im gasping for air.
You can start with two seconds or even 1 second if you need to and build up to 4 seconds if you want
@@TherapyinaNutshell I also had some difficulties holding my breath, so instead, I exhaled slowly, using the Buteyko method. I really like the square method idea.
Emma can I get free code for udemy course
Hi! Send me a code!!!
Your lamp looks dirty
I Know! I've been told that a lot, it's a natural fiber lamp haha and I threw it away because so many people thought it was just filthy when it was really just kinda rustic
Focus on your breathing not the lamp. Thanks for the video.
Any guide as to the number of repetitions initially? Thanks.
@@TherapyinaNutshell mam i need code to get free course
Your lampshade looks moldy.
thank you 😊
thank you