Five Simple DIY Exercises to Relieve Anxiety -- Exercise #5: Box Breathing
Have you ever found yourself stuck in the midst of a stressful driving scenario? Perhaps it's the daily gridlock traffic, an unexpected roadblock, or an aggressive driver tailgating you relentlessly. In these moments, your body's stress response kicks into high gear, triggering a cascade of physiological reactions that can leave you feeling overwhelmed. But fear not, for there is a simple yet powerful technique called box breathing that can help you regain control and find peace amidst the chaos of the road.
Understanding the Stress Response
The central nervous system's (CNS) response to stressful situations is a primal and evolutionary mechanism designed to protect us from immediate threats. When your CNS detects a potential danger on the road, for example, it automatically triggers the release of stress hormones like adrenaline and cortisol. Adrenaline sharpens your focus, making you more alert to potential hazards. Cortisol elevates your energy levels to facilitate a swift physical response. Your heart rate increases, your muscles tense, and your breathing becomes shallow and rapid, all in preparation for the classic "fight or flight" response.
However, when faced with the common stressors of traffic jams and everyday life, this age-old physiological response can prove counterproductive. Our bodies react as if we are in imminent danger, despite the absence of carnivorous predators or life-threatening situations. This heightened state of alertness can lead to increased agitation and fatigue, ultimately causing a decline in cognitive function and concentration. It's far from the ideal state for operating a vehicle safely!
Box Breathing and the other exercises I’ve listed offer a simple way to reestablish control over your body's stress response, providing a much-needed sense of calm and clarity when you need it most. As you counterbalance the CNS's automatic reactions, you become more present and available to handle stressors with greater composure and control.
**As always, Safety First! If you're driving, make sure to keep your attention on the road and only practice box breathing or any stress reduction technique when it's safe to do so. Pulling off the road and parking in a safe spot for a few minutes is ideal.
The Box Breathing Technique
Box breathing, also known as square breathing, is a mindfulness technique. It's called "box breathing" because it involves four equal steps, creating a square-like pattern that's easy to remember and implement. Here's how to do it:
Step 1: Find a safe location and comfortable posture. Begin by sitting comfortably in your car seat in a quiet, safe space where you can focus.
Step 2: Inhale Slowly for 4 seconds. Close your eyes if you're in a safe environment to do so. Inhale deeply through your nose for a count of four seconds. Feel the air fill your lungs as your chest and abdomen rise.
Step 3: Hold Your Breath for 4 seconds. Once you've reached a full breath, pause for four seconds, maintaining the same count. This brief pause helps to regulate your oxygen levels and calm your body.
Step 4: Exhale Slowly for 4 seconds. Now, exhale slowly and completely for another four seconds through your mouth or nose. As you exhale, release any tension or stress you may be holding onto.
Step 5: Hold Your Breath Again for 4 seconds. After fully exhaling, pause for another four seconds before starting the cycle again.
Continue this rhythmic pattern of box breathing for a few minutes or until you feel a sense of calm and control returning. You can adjust the count to a longer or shorter duration, depending on your comfort level.
In the midst of a stressful driving scenario or any other challenging situation life throws your way, box breathing can serve as your go-to tool for calming your CNS response and finding peace within yourself. By regulating your breath and bringing mindfulness to the present moment, you can transform the way you experience stress on the road and beyond.
So, the next time you find yourself trapped in traffic or dealing with a stressful situation behind the wheel, remember the power of box breathing. It's a simple yet effective technique that can help you navigate life's highways with grace, keeping stress at bay and ensuring you reach your destination with a calm and clear mind. Give it a try, and discover the tranquility that lies within your breath.
At Bodhisattva Bodywork, I offer a variety of stress reduction and trauma resolution therapeutic services in my Madeira, Portugal office, and online via a secure video link. I’m also developing a series of online courses to help balance and heal our individual, communal, and global traumas through cultivation of the Sacred Feminine at www.bodhicittasomatics.com.