Welcome back, [name]! Did you try the physiological sigh? Did it feel natural or very uncomfortable? Keep at it and soon, a more relaxed body will be triggered with the first inhale.
Today, we are still focused on foundation-building breathing. This time, for the child who learns better when using their body, and specifically their hands.
This type of breathing is called box breathing, but no box is required. However, as will be explained below, a gift box lid is needed.
Box breathing, also known as square or four-square breathing, offers a simple yet powerful technique to enhance focus and calmness. Navy SEALs utilize it for training, and you can too. This method involves controlled, rhythmic breathing in a distinct pattern, often divided into four equal parts, forming a square or box shape. Visualizing each side as you breathe helps reduce distractions if you are a visual learner. If your child is a kinesthetic learning then tweak the concept to make it work for your child. Here's how it works:
Set Up: Find a comfortable sitting or lying position, and consider closing your eyes to enhance concentration.
Or
For the kinesthetic learner, have them hold a gift box lid with the inside of the lid upwards. If marking the box lid makes it easier to track counting, make three marks on each side so when counting corner to corner, you’ll have four counts.
Inhale (4 seconds):Take a slow, deep diaphragmatic breath in through your nose, counting to four as you fill your lungs. Visualize moving along one side of a box.
Or
Have your child trace the box's inside edge. Their finger should move at a pace that it takes four counts to move along one side.
Hold (4 seconds): After inhaling, pause for four seconds, keeping your lungs filled but relaxed. Imagine progressing along the next side of the box.
Or
Trace the next inside edge.
Exhale (4 seconds): Gently exhale through your nose or mouth for a count of four, ensuring you release all the air from your lungs. Release any tension as you breathe out, envisioning movement along the next box side or tracing the corresponding inside edge.
Or
Trace the next inside edge while doing the exhale as described above.
Hold (4 seconds): Fully exhaled, pause for four seconds before beginning the next inhalation. This pause maintains the rhythmic pattern, akin to moving along the final side of the box or tracing the last inside edge. When the starting point is reached, one should be relaxed and ready to, but not desperate to inhale again.
Or
Trace the final inside edge.
Variations:
If the 4-4-4-4 count feels uncomfortable, you can use a rectangle pattern, shortening the 'hold' intervals.
If the exhale-hold phase is challenging, use a triangle shape and omit the exhale-hold altogether. The key is to ensure that the exhale is equal to or slightly longer than the inhale duration.
You can repeat the box breathing technique for several cycles, typically for a few minutes, until you begin to feel more relaxed and centered.
Use a metronome app at 60 beats/minute if you would like an external counter. If your child is a fast breather, start with however many breathes/minute is their normal rhythm and then slowly work your way towards 60 beats/minute.
Tomorrow: Day 5:Nurturing the Vagus Through Gentle Belly Touch