#box breathing

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[zee-rambles]

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It’s always okay to feel your emotions.

@saspas-corner

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[luminarai]

Just found this app called breasy that I highly recommend to people with breathing issues related to anxiety, stress, asthma, vcd, chronic hyperventilation, and the like. Or if you just want to work on some breathing exercises for mindfulness or meditation.

It’s totally free and comes with 5 different breathing exercises with super short descriptions of what they can be used for.

It looks like this, but you can remove the stars if you want to

You can also add/remove vibrations and sounds for the exercises so that you get a soft chime or vibration when you need to exhale/hold/inhale (the chimes are pitched slightly different depending on the action so you can use it without looking as well, which I really like!). You can also set a timer for a session.

I’ve really struggled with asthma related breathing issues lately and this is pretty helpful for me when it comes to not over-inhaling or panicking when I’m waiting for my medication to kick in when I’m having an asthma attack, so I just wanted to pass a recommendation along in case it could help someone else too.

[god-goals-growing-glowing]

Anxiety.

Around this time of the year, I seem to always get a flare-up of my anxiety. I do not know if this is because I know that I will be starting a new semester of school soon or because of the holidays and seeing family members I do not see often or if it is just a random spurt of anxiety that maybe has no meaning behind it at all. Either way, I have it and it sucks. It sucks to not be able to feel like yourself. I know anxiety can manifest in many different ways for people, but these are just my symptoms. I start off by feeling off and not myself, when I notice this is when I feel my heart start beating really fast. After that, I feel like I am not in my own body and begin to disassociate. (disassociation simply means feeling disconnected from yourself and the world, feeling like it is unreal) Then I feel extremely dizzy, almost like I am going to pass out and I am unable to do anything for the rest of the day. Anxiety can ruin your day, your week, and your life.

However, there are some practices I use to stop my anxiety before it fully comes on and/or help calm me when I am in a full-blown panic attack. I want to be able to help others that feel this way and are not able to control it because I know first-hand how helpless you can feel. If you follow some of these practices below, you will be able to get a hold of your anxiety and no longer feel like it controls every aspect of you.

Breathing exercises. Box breathing is one of my favorites where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds, and so on. A diagram will be below.

Meditation. This has been a game-changer in taking control of my anxiety. I do a short 10-minute guided meditation every morning because it combats anxiety before it even begins. You can look up any calming 10-minute guided meditation on YouTube and watch how your days transform.

Exercise. I seriously see such a difference in how anxious I am throughout my day or week depending on if I got some sort of exercise in every day. This could even be as simple as a 15-minute walk, but it works wonders.

Grounding Exercise. This is for when you either feel yourself going into a panic attack or you are already in one. You look around for 4 things in each category: see, touch, hear, and smell. This exercise gets your mind off of your anxiety. A diagram will be below.

These are just a couple of things I use to combat anxiety and take my power back. I hope these help :)

[tinyshe]

How we breathe affects our everyday life—our thinking, our functioning, how we metabolize food, and even how we look. James Nestor is an author and science journalist who has written for Scientific American, The New York Times, BBC, and The Atlantic, among other publications. His book Breath was awarded the prize for Best General Nonfiction Book of 2020 by the American Society of Journalists and Authors, and was Shortlisted for the Royal Society Best Science Book of 2020. https://www.mrjamesnestor.com

[please note that many people are allergic to adhesives on tape -- even medical grade tape/glues; please test before taping]

[im-very-sorry]

i go to the doctors and they diagnose me with squirrels in my legs. “Is there a cure, doc” i ask, craving a future of rodent free legs. “Yes,” says doctor doctor “the cure is breathing” I am later arrested for manslaughter after throwing a chair at his head

[coping-with-humor]

[kaysweet22]

Please look at whole post 😊🐰

[cthonicdemon]

WARNING: description of an anxiety attack, may be triggering

I was learning about conveying experiences in poetry and wanted to write about an anxiety attack in the style of box breathing.

Box breathing

1.

In for four the walls are enclosing

Hold for four I'm on the ground

Out for four my hands are shaking

Hold for four there's too much sound

2.

In for four my breathing is speedy

Hold for four I will not cry

Out for four this cannot hurt me

Hold for four I cannot die

3.

In for four box the breathing

Hold for four dry the eyes

Out for four return from hiding

Hold for four resume the disguise

4.

In for four create an excuse

Hold for four convince those who remain

Out for four go on about life

Hold for four until anxiety returns again

[7owery]

Cloud Strife reminding you to use your breathing techniques.

What, you mean to tell me that Cloud doesn't use coping strategies? With how stressed he is?? Give me a break!

In all seriousness, box breathing is an efficient method of relaxation for regular ol' stress, but often necessary for people with high anxiety states, like those with trauma/mental disorders. Here's how to box-breathe:

Breathe in for a count of 4.

Hold the breath for a count of 4.

Breathe out for a count of 4.

You can change the exercise how you like, as studies show that a longer out-breath can actually be more calming. I use a pattern of 4-6-8.

Anyway, I had this fun idea of Cloud using coping strategies after playing some of the FF7 remake, and I decided to draw it out. Maybe it will help somebody make the move to start using their coping skills because their favorite character is using them, too. :)

[lavender-annd-lilac]

Me, bracing myself to hear the British commentators talk about this ENG vs FRA game

[firoz857]

Bee Breathing Technique | The Secret Behind Bhramari Pranayama To Achieve Superhuman Capabilities

In this video, we will explore the practice of Bhramari Pranayama, also known as the Bee Breathing Technique. Get ready to discover a hidden secret that will enhance the intensity of your bee breathing practice and help you achieve superhuman capabilities.

To begin, find a comfortable seated position and take 3 to 5 slow and deep breaths to settle into a relaxed state. When you feel ready, exhale completely and then take a deep inhalation. Pause for 2 to 3 seconds and exhale through your nose, creating a humming sound similar to that of a bee.

During Bhramari Pranayama, aim to make your humming sound long and comfortable. While not mandatory, a general guideline is to make your exhale or humming sound more than twice as long as your inhale. For example, if your inhale duration is 6 seconds, try to make your humming sound last for at least 12 seconds during the exhale.

By humming like a bee, you create a vibration throughout your skull. This vibration originates from your throat, similar to the technique used in Ujjayi Pranayama.

The benefits of practicing this bee breathing technique are numerous, including stress and anxiety relief, improved sleep, and enhanced focus. Mental health professionals often recommend regular practice of Bhramari to their patients.

However, the main benefit stems from the increased production of nitric oxide due to the vibration created in the nasal cavity during the humming. Nitric oxide is known to improve heart health, regulate blood pressure, enhance exercise performance, boost immunity, and even improve intimacy performance, particularly in men.

If Bhramari Pranayama is the sole pranayama practice in your session, you can practice it for about 5 minutes. If you combine Bhramari with other pranayama practices like Nadi Shodhana, you can perform 8 to 10 breaths of Bhramari Pranayama in one session.

Now, here's a secret behind Bhramari. For a more intense experience, imagine that you are exhaling the air out through your third eye region. Regularly practicing this visualization during the exhale will intensify the sensation in the third eye region, creating a sense of peace and calm in both your body and mind. It will also lay a foundation for future third eye practices as you delve deeper into your pranayama journey.

Join us in this transformative practice of Bhramari Pranayama and unlock your potential for superhuman capabilities. Don't miss out on the incredible benefits and the hidden secret that awaits you. Hit the play button now and let's begin this extraordinary journey together!

Welcome to our transformative YouTube channel dedicated to the art of breathwork, pranayama, and intentional living. Join us on a journey of self-discovery and inner peace as we explore powerful practices like box breathing, acceptance and commitment therapy, Kumbhaka Pranayama, and more. Discover the profound benefits of breath control techniques such as Breath of Fire, Heartfulness Meditation, and Bee Breathing, all aimed at enhancing your mental health and well-being. We also delve into topics like chronic pain management, promoting awareness of mental health, and fostering intentional living. With a focus on Nadi Shodhana Pranayama, Bhramari Pranayama, Ujjayi Pranayama, and other techniques, we empower you to breathe and flow through life's challenges. Join us as we unravel the secrets of inner harmony and provide practical breathing exercises to alleviate anxiety. Get ready to embark on a journey of self-transformation and embrace the beauty of conscious breathing. Subscribe now for a breath-taking experience.

In this video, we will discuss and learn the following concepts:

What is Karma Score? What is a Spirit's State of Mind? What is the Meaning & Purpose of Human Life? 

Explore the concepts of Karma Score, Spirit's State of Mind, and the Meaning & Purpose of Human Life in this thought-provoking video. Dive deep into these spiritual topics for a new perspective on life.

Discover the answers to these deep questions in this thought-provoking video. Learn about Karma Score, a Spirit's State of Mind, and the Meaning & Purpose of Human Life.

Explore the deep questions of life in this video - What is Karma Score? What is a Spirit's State of Mind? What is the Meaning & Purpose of Human Life? Join us as we dive into these intriguing topics and uncover their significance in our existence.

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[natracha]

Box breathing

Vierkante ademhaling of box breathing, ook wel square breathing of 4×4 ademhaling, heeft deze naam omdat je je adempatroon in vier gelijke stukken verdeelt, als de zijden van een doos: aan de linkerkant adem je in, aan de bovenkant houd je vast, aan de rechterkant adem je uit en  aan de onderaan houd je weer vast. Deze vorm van ademhaling kalmeert je lichaam en doet vervolgens je geest tot rust…

[tomtomaszewski]

Save Thinking

Insight and information can help you avoid repeating past ways of feeling, thinking and acting. You need to protect your capacity to think with that information, rather than to remember it. Your capacity to think freely is what will keep you safe and doing life the way you want. Here are three things that you can do three times each day which will help prevent your body from becoming overloaded…

[kylecraig305]

Box Breathing Demystified: Your Path to Inner Peace

[sanetimental]

Disentangling Life's Demands

The content outlines several stress coping strategies that offer solutions for various situations like managing endless tasks, handling frustration, facing clumsiness, coping with worry, approaching deadlines, dealing with differing values, and hand...

Last night, I took stock of my year(2023) and outlined all the tasks that I must follow through with next year(2024). Suddenly, a strong urge to eat washed over me, even though I was still full from dinner. Thankfully, a dear friend instinctively called to check on me, helping me recognize that this urge was stress eating trying to take me on a date. After a long internal struggle to resist the…