Breathe In ~ Breathe Out

Learn How to Calm Anxiety

with This Simple Breathing Exercise

Hello Beautiful Soul,

All of us struggle with different levels of stress and anxiety at one time or another in our lives. 

It’s simply a part of the human condition. 

You actually have a powerful tool available at all times –

your breath.

The way we breathe has a significant impact on our feelings, especially when it comes to managing stress.

Breathing is something we do naturally, and most of the time we don't think about it.

We breathe in a shallow manner, and often too quickly.

This becomes exaggerated when our stress levels are raised, and we tend to breathe even faster.  

Focused breathing can have a powerful impact on our nervous system. 

Training the brain to stay focused on one single aspect in the moment, such as focused breathing, reduces some of the chaotic activity in the mind and helps promote a sense of calm.

Focused breathing exercises for anxiety are easy to learn and can be done anywhere, helping you feel more in control and at peace, and helping you change how you respond to what's happening around you. 

Here is one simple yet effective breathing exercise that you can use at any time. 

Benefits of Box Breathing

Box breathing, also called square breathing, is a deep breathing technique that can help you slow down your breathing, calm your nervous system, and decrease stress in your body.

It has been linked to numerous health benefits including:

• Stress reduction and anxiety management.
• Improved focus and concentration.
• Lowered heart rate and blood pressure.
• Enhanced relaxation and better sleep quality.
• Promotes balance and emotional well-being.

How to Practice Box Breathing

Box breathing is as simple as it is powerful.

Whether at home, at work, or in public, this technique can help you to feel more relaxed and grounded during stressful situations, or any time you want to re-center yourself and calm your mind and body.

Find a comfortable position.

Sit in a chair, stand, or lie down on your back with one hand on your chest and one hand on your stomach.

Observe the rise and fall of your chest and stomach.

If your chest is rising but your stomach is not, you are shallow breathing.

Be aware of your breath to ensure that you are taking deep breaths, allowing your stomach to rise, and activating full relaxation in your body.

1. Inhale for four seconds: 

Breathe in deeply, feeling your lungs fill up, counting to four slowly. Imagine you're drawing energy into your body.

2. Hold that breath: 

Hold it in for another four seconds. It might feel strange at first, but it’ll feel more natural with practice.

3. Exhale slowly: 

Exhale for another four seconds, releasing the air steadily. Imagine all your stresses and worries leaving your body as you breathe out.

4. Hold again: 

Hold for another four seconds. This pause signals to your body that another 'box' or cycle is about to begin.

Begin by practicing for 15-30 seconds, and repeat as many times as you want.

Find a rhythm that is comfortable for you.

Don't count so slow that you feel lightheaded or dizzy, especially if you are new to focused breathing techniques.

If you become distracted by thoughts, or anything else, simply acknowledge the distraction and return your focus to the breath.



The more you practice it the more prepared you’ll be to use it when you need to restore feelings of calm. 

Breathing can be your greatest tool during times of stress.

There is more power than you can imagine in every breath you take.

Make each breath count! 

Mindful Tools

Many of my clients like having a physical item such as a bracelet, which serves as a helpful reminder of their intention.   

Wear your jewelry during the day, or keep it in your pocket, touch it regularly and feel the energy, or count the beads when you need to re-center yourself.

You can also place it in your home, office, or car as a visual reminder of your intention.

Word bracelets and other intentional jewelry are mindful tools on the path to physical, mental, emotional, and spiritual healing. 



Each piece is designed and handcrafted by me with much love and intention for holistic healing, personal growth, and wellness.  

Bring your energy back into balance with high-vibe accessories, effective stress reduction techniques, and spiritual practices that help you reclaim your power, embrace your full potential, and live through your higher Self.

With focused intention and the right tools, you have the power to change your experience.

Come into Zen Living Arts Wellness Center (aka "Jen's Zen Den") or visit the website to learn more about how energy healing products and services can help you create positive change in your life.

From my Anahata (Sanskrit: अनाहत ) heart chakra . . .

to yours . . . . .

Namaste,

Jen

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