Box Breathing for Nervous System Regulation

Box breathing  is a simple yet effective technique that can help to reduce stress, promote relaxation, and keep you within (or return you to) your window of tolerance. It involves inhaling, holding the breath, exhaling, and holding the breath again, in a steady and controlled manner, while counting to a specific number of seconds. Here is a step-by-step guide to box breathing:

1. Sit or lie down in a comfortable position, with your eyes closed.
   
2. Inhale slowly and deeply through your nose, counting to four in your head.
   
3. Hold your breath for four seconds.
   
4. Exhale slowly and completely through your mouth, counting to four.
   
5. Hold your breath again for four seconds.
   
6. Repeat the above steps for a total of four rounds, or for as many rounds as you feel comfortable with.
   

Box breathing is great for anyone and can be especially helpful for highly sensitive people or people who experiencing intense anger. 

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Simple breathing exercise