The Box Breath
Also known as the Square Breath or the Breath of Fours. Basically people have been using this breathing technique for hundreds (maybe thousands) of years to help calm themselves when they are under a lot of stress. Everyone from yogis to Navy SEALs employ this relaxation technique. It’s simple, it’s safe and it can be done anywhere.
*Just a friendly reminder- check with your doctor first especially if you have lung issues or pre-existing conditions before trying any new breath work.
- Sit or stand up straight and practice breathing in and out, while observing your breath.
- Place one hand on your chest and the other on your upper abdomen to feel your breath. Your belly and your chest should be expanding and retracting at about the same times. Your shoulders should remain neutral and not rise up by your ears (which sometimes happens if your inhale is too deep).
- Inhale through your nose over the course of 4 seconds, hold your breath for 4 seconds, exhale over the course of 4 seconds and then hold for 4 seconds. Try to do 3 rounds of this.
The Five Senses Exercise
Again, this is a beautiful exercise to help you feel connected to your mind and your body. It can help bring you into the present when circumstances leave your mind racing ahead or dragging behind. You can do it anywhere and no one will ever know. Shhhh… it’s our little secret.
- Observe your environment and notice 5 things you can see.
- Then notice 4 things you can hear.
- Then notice 3 things you can feel.
- Then notice 2 things you can smell.
- Lastly, notice 1 thing you can taste.
That’s it. It’s simple but it stops all of the other thoughts and forces you to become more present. Consider it a gift to yourself.
Ice, Ice Baby
This one can be done a myriad of ways. Take a cold shower, submerge your face in a bowl of icy water, hold an ice cube (for a few seconds at a time- not until it hurts), wash your hands under the coldest water you can tolerate.
The cold literally helps you to “cool off” your emotions with a physical sensation that helps people become very present, very quickly. It can also help reduce the intensity of emotions so it is great for distress tolerances.
The Steps of DBT Ice Water Technique
- Fill a bowl with icy water
- Inhale and exhale deeply several times and mentally prepare to submerge your face into the water
- Submerge your face into the water for 10-20 seconds
- Slowly life your face out of the water and take several more deep inhales and exhales
- Repeat as needed
Leave a comment below and let me know if any of these ideas helped.