“Peaceful Parent, Happy Kids” by Laura Markham offers a comprehensive guide to cultivating a peaceful and harmonious relationship with your children. Markham emphasizes the importance of understanding and regulating your own emotions as a parent to create a nurturing environment for your child’s emotional growth. Here’s a summary along with eight actionable items inspired by the book:
Connect with Your Child: Foster a strong emotional bond with your child by prioritizing connection through attentive listening, empathy, and validation of their feelings.
Regulate Your Own Emotions: Practice self-awareness and self-regulation techniques to manage your own emotions effectively, modeling healthy emotional expression for your child.
Use Positive Discipline: Replace punitive discipline with positive guidance strategies such as setting limits with empathy, using natural consequences, and offering choices to empower your child.
Empathize and Validate: Validate your child’s emotions and perspectives, demonstrating understanding and empathy even in challenging situations, to foster emotional intelligence and resilience.
Practice Mindful Parenting: Cultivate mindfulness in your parenting approach by staying present in the moment, responding thoughtfully rather than reacting impulsively, and maintaining a calm and centered demeanor.
Set Clear Boundaries: Establish clear and consistent boundaries with your child, communicating expectations calmly and respectfully, and enforcing limits with empathy and understanding.
Prioritize Connection Over Control: Focus on building a cooperative and collaborative relationship with your child based on mutual respect and trust, rather than exerting control through authoritarian methods.
Nurture Yourself: Prioritize self-care and self-compassion as a parent, recognizing the importance of your own well-being in nurturing a peaceful and harmonious family environment.
By implementing these actionable items from “Peaceful Parent, Happy Kids,” parents can create a supportive and nurturing environment that fosters emotional intelligence, resilience, and strong parent-child relationships.
Parenting can be a journey of highs and lows but Dr. Dan Siegel, a renowned psychiatrist and author, offers a compassionate and holistic approach to parenting that prioritizes nurturing the minds and hearts of children. His insights draw from the fields of neuroscience, psychology, and mindfulness, providing practical guidance for fostering strong parent-child relationships and supporting children’s emotional well-being. Here are ten actionable tips inspired by Dan Siegel’s parenting approach:
Connect Before You Correct: Before addressing behavioral issues, take a moment to connect with your child emotionally. Validate their feelings and perspectives, fostering a sense of understanding and trust.
Practice Presence: Be fully present with your child during interactions. Put away distractions like phones or computers and engage in active listening, demonstrating genuine interest in what they have to say.
Embrace “Mindsight”: Develop “mindsight” by tuning into your child’s internal world. Encourage them to express their emotions and thoughts openly, without judgment, and help them navigate their feelings with empathy and compassion.
Cultivate Empathy: Teach empathy by modeling compassionate behavior and encouraging perspective-taking. Help your child recognize and understand the feelings of others, fostering kindness and consideration in their interactions.
Promote Reflective Parenting: Take a reflective approach to parenting by considering the underlying reasons behind your child’s behavior. Rather than reacting impulsively, pause and reflect on how you can respond with empathy and understanding.
Encourage Play and Creativity: Support your child’s natural curiosity and creativity by providing opportunities for unstructured play and exploration. Engage in imaginative activities together, fostering a sense of joy and spontaneity.
Set Clear Boundaries with Empathy: Establish firm but flexible boundaries that prioritize your child’s safety and well-being. Communicate these boundaries with empathy, explaining the reasons behind rules and consequences.
Foster Secure Attachment: Nurture a secure attachment bond with your child by being consistently responsive to their needs. Offer comfort and reassurance during times of distress, building a foundation of trust and emotional security.
Promote Mindful Parenting: Cultivate mindfulness in your parenting practices by staying attuned to the present moment without judgment. Practice self-regulation techniques to manage your own stress and emotions, modeling calm and resilience for your child.
Celebrate Growth and Resilience: Encourage a growth mindset by celebrating your child’s efforts and progress, rather than solely focusing on outcomes. Emphasize resilience as a valuable skill, highlighting the importance of perseverance and adaptability in the face of challenges.
Incorporating Dan Siegel’s parenting approach into your daily interactions can cultivate deeper connections, foster emotional intelligence, and nurture resilience in both you and your child. Remember that parenting is a journey of learning and growth, and each moment presents an opportunity to strengthen your bond and support your child’s flourishing.
Gabor Maté, a renowned physician and author, advocates for a compassionate and understanding approach to parenting that emphasizes connection and empathy. His recommendations prioritize building strong emotional bonds with children, fostering an environment of unconditional love and acceptance. He emphasizes the importance of acknowledging and validating children’s feelings and experiences as a fundamental aspect of nurturing their emotional well-being. This involves actively listening to children, empathizing with their perspectives, and offering support and validation for their emotions, whether positive or negative. By creating an environment where children feel heard and understood, parents can lay the groundwork for healthy emotional expression and self-regulation.
Maté encourages parents to prioritize open and honest communication within the family dynamic. This means fostering a culture of trust and transparency, where children feel comfortable expressing their thoughts, concerns, and questions without fear of judgment or reprisal. By cultivating such an atmosphere, parents can strengthen the parent-child bond and promote healthy social and emotional development.
In terms of discipline, Maté advocates for setting boundaries with empathy rather than resorting to punitive measures. This involves guiding children through challenges and conflicts with patience, understanding, and a focus on teaching rather than punishing. By approaching discipline from a place of empathy and understanding, parents can help children learn from their mistakes, develop self-discipline, and cultivate a sense of responsibility for their actions.
Maté underscores the importance of nurturing a relationship based on mutual respect and trust between parents and children. This entails treating children with dignity and autonomy, valuing their perspectives and contributions, and fostering a sense of partnership and collaboration in the parent-child relationship.
This approach to parenting believes that parents can create a nurturing and supportive family environment that fosters children’s emotional well-being, promotes healthy development, and strengthens the parent-child bond for years to come. Maté suggests:
Acknowledging and validating children’s feelings and experiences, rather than dismissing or minimizing them.
Communicating openly and honestly, creating a safe space for dialogue and emotional expression.
Setting boundaries with empathy, guiding children through challenges with patience and understanding.
Nurturing a relationship based on mutual respect and trust.
Providing emotional support that lays the foundation for healthy development and resilience in children.
https://tenacitycounselling.ca/wp-content/uploads/2022/05/markus-spiske-1S0-pHmQ-TY-unsplash-scaled.jpg25601707Jamal Ahmelichhttps://tenacitycounselling.ca/wp-content/uploads/2016/07/01_p-1-300x97.pngJamal Ahmelich2024-03-27 18:54:332024-03-27 18:54:33Gabor Maté's Approach to Parenting: 5 Tips to Improve your Relationship with Your Child.
There are many ways to support a young person dealing with anxiety. Here are a few suggestions:
1. Educate yourself about anxiety and its symptoms, so you can understand what the person is going through.
2. Encourage the person to talk about their feelings and listen actively and empathetically.
3. Help the person develop healthy coping mechanisms, such as deep breathing, meditation, or exercise.
4. Create a safe and supportive environment at home, and encourage the person to engage in activities that they find relaxing or enjoyable.
5. Encourage the person to set achievable goals and praise them for their efforts and accomplishments.
6. Help the person identify and challenge negative thoughts or beliefs that may be contributing to their anxiety.
7. Encourage the person to seek professional help if their anxiety is severe or interfering with their daily life.
8. Support the person in sticking to their treatment plan and attending therapy sessions.
9. Help the person maintain a healthy lifestyle, including getting enough sleep, eating well, and avoiding drugs and alcohol.
10. Encourage the person to express their feelings through creative outlets, such as art, music, or writing.
11. Help the person build a network of supportive friends and family members.
12. Encourage the person to take breaks from stressful situations and engage in self-care.
13. Help the person learn relaxation techniques, such as progressive muscle relaxation or visualization.
14. Offer to accompany the person to social events or activities, if they are feeling anxious about being in a public setting.
15. Be patient and understanding, and remind the person that anxiety is a common and treatable condition.
https://tenacitycounselling.ca/wp-content/uploads/2022/05/sander-weeteling-swE6Cp7OQM4-unsplash-scaled.jpg25601709Jamal Ahmelichhttps://tenacitycounselling.ca/wp-content/uploads/2016/07/01_p-1-300x97.pngJamal Ahmelich2023-02-01 11:36:542022-12-20 05:14:42What are 15 ways to support a young person dealing with anxiety?
Love them or hate them, mornings happen. For those of us who are not morning people, here is a list of some common morning rituals that successful people utilize to supercharge their day:
Wake up at the same time every day: Establishing a consistent wake-up time can help regulate your body’s natural sleep-wake cycle and improve your overall sleep quality.
Exercise: Many successful people start their day with some form of physical activity, whether it’s a morning run, a yoga session, or a quick workout at home. Exercise can help boost your energy and productivity for the rest of the day.
Meditate or practice mindfulness: Taking a few minutes to focus on your breath and clear your mind can help you start your day with a sense of calm and clarity.
Eat a healthy breakfast: Skipping breakfast can lead to low energy and poor concentration later in the day. Instead, try to start your day with a nourishing breakfast that includes protein, healthy fats, and complex carbohydrates.
Plan your day: Many successful people take a few minutes in the morning to review their schedule and prioritize their tasks for the day. This can help you stay focused and on track throughout the day.
Remember, the most important thing is to find a morning routine that works for you and helps you feel energized, focused, and ready to face the day ahead.
Video games have increasingly become the hobby of choice for many youth around the world. With more and more options of types of games, improving graphics, social connection and intense, engaging storylines, it’s easy to see why it’s become so popular with young people. With this increased prevalence, we’ve also seen the rise in issues related to overuse of video games. While it’s hard to define where the line between healthy use and unhealthy use is, there is a point where unhealthy use can be problematic. Here are a few tips for parents to consider when reflecting on their young person’s video game use.
Strategies for prevention of overuse
Promotion of healthy activities and hobbies
Sleep
Social “in person” interactions with family and friends
Time in Nature
Physical Activity
Anything that supports a strong parent-child relationship can be a protective factor
Be a role model for healthy technology use
Setting Healthy Limits:
Connecting with your child
Positive reinforcement of good behaviour
Be positive with your child as much as you can.
Working with your child to set boundaries on use and discussing the reasons why
Setting limits that include increased responsibility of use. One day they will need to manage their own use so anything we can do to prepare them for this will help.
Setting consistent boundaries and having systems built in to support this. (For Example: Timers, Wifi controls, etc)
Limit recreational technology on weekdays. Many parents will limit video games on school days, while allowing them on weekends.
Managing Problematic Use:
Limit wifi access. For example, turning this off at night or during set periods
Change the wifi password daily.
Consider removing controllers or cables when your youth will be unsupervised
Consider removing devices completely.
What needs is your child meeting through video games?
Is your child trying to keep occupied? Find healthy activities and people.
Is your child looking for social connection? Find other ways to connect socially.
Is your child looking for adrenaline and excitement? Find ‘adrenaline’ sports such as mountain biking, kayaking, etc. to meet that need.
Is your child looking for others to validate and accept your child? If so, find responsible adults that can help your child feel accepted.
Treatment
Family participation is so important when considering, planning and implementing change in the problem gamer’s life. Family members can keep young people on track and support that positive change that may be needed in their life. Treatment can occur in multiple ways from working with a counsellor or psychologist in the community or by doing residential treatment where the youth would be at a facility for a given period of time. Therapists use various types of interventions and treatments depending on the situation such as the following.
Cognitive Behaviour Therapy (CBT): CBT is a therapy that helps people look at their thoughts, feelings, and behaviours.
Motivational Interviewing: Motivational interviewing helps look at a patient’s readiness for change and explores ambiguity around their willingness to change problematic behaviours.
Family therapy: Excessive video gaming can impair family relationships, and family interventions seek to improve relationships between the child/youth and family members.
Treatment goals may include:
Helping the child/youth to find other activities and people to meet the needs that the video games meet. It can be helpful to explore what needs are being met by the video games. Is it a social need? Or is it a need for dopamine/adrenaline? Or is it a need for achievement?
Finding other ways to give adrenaline/dopamine, such as time in nature or physical activity.
Finding other ways to have social connection, such as with family or friends.
Finding other ways to give mental stimulation, such as reading, learning, or other hobbies.
Treating any other mental health conditions that the person has. People with excessive video gaming may have other conditions such as substance use problems, depression, anxiety, ADHD.
Addressing any other significant life stresses that the young person may have. The person may have troubles coping with family stresses. Or stresses with bullying and peers. Video games may be a way of escaping and coping with stresses.
Public speaking is one of the most common forms of anxiety that people experience with some estimates upwards of 73% of the population feeling some level of discomfort when speaking. If you fall into this category, try some of these tips to help make your next experience a positive one. Managing anxiety is best used in combination with thorough preparation and practice for a presentation. Try accepting your anxiety instead of battling with it, and you may find it becomes much less of a problem for you.
Some Basic Assumptions about Anxiety
Emotions, both negative and positive, are a natural part of living and cannot be avoided or controlled, nor do they need to be.
The fear of failure and the desire to succeed are two sides of the same coin. We feel anxious because we want to perform well. This is a normal and healthy part of being human.
Anxiety is uncomfortable and inconvenient, but not unbearable. It is when we start judging ourselves about our normal anxiety that we begin to create real problems for ourselves.
A certain amount of anxiety is beneficial to one’s performance because it motivates us and helps us to focus our energy and attention.
Destructive Beliefs about Anxiety
Have you ever found yourself thinking like this?
I should be able to control my feelings. I should be able to rid myself of anxiety prior to my presentation.
If I’m this nervous, there must be something wrong with me
There’s no way I can give this presentation until I feel more confident
I’d rather die than have to talk in front of the whole class
What happens if you think like this? It can be a vicious cycle. By trying to resist the feeling of anxiety, you prolong your focus on it. That leads you to reject your feelings and your emotional self. Your attention gets stuck on the anxiety and on yourself, increasing your self-consciousness and making you feel even worse. You’re critical towards yourself and your productivity to achieve the task at hand- the presentation. Your belief that you can’t handle these kinds of situations is reinforced. The next time you’re in the same situation, you have heightened level of anticipatory anxiety because of your previous difficulty.
Positive Self Talk
If you find yourself thinking these kinds of things, consider these more helpful and healthy alternatives to the above statements. Identify the ones that are most relevant to you and repeat them to yourself whenever you start getting anxious about your presentation.
I cannot and do not need to control my anxiety
Anxiety is a natural part of being human
Anxiety is a cue to take action
It is okay to feel nervous and anxious before and during my presentation. It reflects my desire to do well and succeed.
There is no reason to fight the nervous and anxious part of myself. I will not resist my nervousness and it will subside in its own time. I will perserve without avoiding my presentation.
Deep Breathing
Taking deep breaths will help to calm your self down in the lead up to the presentation. Try to slow down your breathing and focus on big, deep breaths right up until you are about to present. We can reduce anxiety by breathing differently. Take slow inhalations and even slower exhalations with brief pauses in between. We’ll be more likely to use this technique if practiced in times of low stress.
https://tenacitycounselling.ca/wp-content/uploads/2020/01/nathan-dumlao-6dmx8YnkPGo-unsplash.jpg00Jamal Ahmelichhttps://tenacitycounselling.ca/wp-content/uploads/2016/07/01_p-1-300x97.pngJamal Ahmelich2021-10-02 09:55:332021-12-20 21:06:32Anxiety when Public Speaking? Try Some Of These Tips to Crush Your Next Presentation
Humans’ disconnection from nature seems to be an ever increasing global challenge as our world becomes more technologically advanced and urbanized. Theories from evolutionary psychology, such as the Biophilia Hypothesis, argue that early humans were immersed in the natural world for millions of years and that a detachment from nature seen in modern humans is a source of psychological distress. The therapeutic properties of time spent in natural environments are becoming more well known and in response, mental health therapists have begun to harness nature’s restorative capacity by challenging convention and offering therapy outdoors.
What is EcoTherapy?
Ecotherapy is the name given to a form of experiential therapy that incorporates counselling interventions in the natural world to improve the client’s growth and development. There are wide ranges of treatment programs, which aim to improve mental and physical well-being through doing outdoor activities in nature. Examples include nature-based meditations, physical exercise in natural settings, horticultural therapy, adventure therapy, conservation activities and nature-based therapy.
What does Nature-Based Therapy look like?
The concept of Nature-Based Therapy combines the inherent benefits of being in nature with a benefits of a therapy session with a trained counsellor. Nature is viewed as a healing partner in the counselling process. The outdoor environment has the ability to encourage different affects in relation to internal worlds. For example, a wooded forest can feel comforting to some while to others this might symbolize a fear they are challenged with. While different therapists will conduct a Nature-Based sessions differently, the concept is similar. This could look like a walk and talk session in a natural setting to applying metaphors from the natural environment to their current life situation.
Benefits
Nature-Based Therapy is an effective means to boost mental wellness and has many psychological, physiological, and social benefits. The psychological effects of therapy in nature include lower blood pressure and research shows that exposure to nature will have profound impact in the decreasing of cortisol levels which can lower stress levels. As well, research also points to increased resilience, improved self-esteem and increased capacity to engage socially with other members of their community and society at large. Natural light, fresh air, exposure to trees and plants seem to improve many people’s outlook on life in a positive manner. One positive aspect of a Nature-Based approach for when an individual is depressed involves how people often retreat into indoor spaces, isolating themselves from the world around them. Using nature based therapy can help people to receive the benefits of being outdoors while still engaging in therapy in a less intimidating environment than a traditional office setting. The calming effect of nature makes it the perfect backdrop for a counselling session.
https://tenacitycounselling.ca/wp-content/uploads/2020/09/road-1072823_640.jpg373640Jamal Ahmelichhttps://tenacitycounselling.ca/wp-content/uploads/2016/07/01_p-1-300x97.pngJamal Ahmelich2021-02-02 08:51:372020-12-19 23:53:22What is Nature Based Therapy?
Imagine being outside with a blue sunny, sky while you feel the soft snow beneath your skis and you feel the wind on your face. Any one that downhill or cross country skis will tell you that skiing makes you feel healthy and happy. But while the physical benefits of being outside in nature and skiing are obvious, it has only been in recent studies that science have proved that the mental benefits of snow sports are just as valuable. A study led by Stanford University found that city dwellers have a 20% higher risk of depression than rural residents and a 40% increased risk of mood disorders.
No stranger to finding creative ways to connect people to nature, Heather Hendrie is a Squamish based clinician who offers Ski Therapy in addition to her regular clinical practice. As an avid skier, former ski instructor and outdoor guide, Heather hopes to add ski therapy sessions to her suite of offerings this winter. Heather became interested in the healing power of nature through her healing journey, where nature provided great relief and a sense of perspective leading her to pursue a degree in Clinical Mental Health Counselling, specializing in Wilderness Therapy. Ski therapy seems a good fit for Hendrie, who made headlines when she created the “Lifts of Love” event in Banff. An annual singles speed dating event held at Mount Norquay. It follows naturally that she’d take her therapeutic work to the chairlifts and groomed trails. I caught up with Heather to discuss this interesting form of therapy.
What is Ski Therapy?
Heather describes Ski Therapy as a playful, Nature Based way to connect with a therapist while moving one’s body. The therapeutic process is at work while breathing fresh air, taking in the surrounding scene and engaging in bi lateral movement that is proving to support significant reductions in the levels of both bodily distress and emotional stress. These combined emotional physical and physiological benefits could make ski therapy a real 2 for 1 type practice, and ideal for people who’d like to try a novel approach in therapy.
Where do you offer Ski Therapy?
Heather hopes to offer sessions through maintained cross country skiing trails at the Whistler Olympic Park in the Callaghan Valley. Making this therapeutic modality accessible to more people is currently a passion of Heather’s, as skiing has historically been such an exclusive pursuit.
Do you need to know how to ski?
While Heather’s background is as a guide and instructor, the focus of ski therapy is healing and relief from symptoms, rather than the technical aspects of the sport.
What theoretical approaches do you use?
Heather applies a Transpersonal, humanistic, mindfulness-based, experiential approach to her work, inspired by such leaders as Rogers, Maslow, Van Der Kolk and Peter Levine.
How do you manage confidentiality with others around?
Confidentiality looks different outdoors than when sessions are conducted within the confines of an office, but fortunately, the field of therapy is increasingly being de-stigmatized. That said, Heather mitigates any concern in this area by always addressing consent and confidentiality with a client before beginning work together.
https://tenacitycounselling.ca/wp-content/uploads/2020/12/patrick-hendry-lCJDpsY2CJo-unsplash-scaled.jpg17072560Jamal Ahmelichhttps://tenacitycounselling.ca/wp-content/uploads/2016/07/01_p-1-300x97.pngJamal Ahmelich2021-01-11 20:27:322021-01-11 20:27:32Ski therapy? An Outdoor Twist on Traditional Therapy
The term “mindfulness” was defined by Jon Kabat-Zinn as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally. This free challenge is for anyone who’s looking to add a little more calm into their daily life. Mindfulness can help you to help you break down old thought patterns, tap into the present moment, and find your inner calm. It’s all about getting down to the basics of mindfulness in a fun and practical way. Think of it as a self-development tool that helps you deal with things more mindfully on a daily basis. If you are new to mindfulness, this is a great way to see what it’s about.
How to get started?
Simple! Just read each day’s challenge activity and spend the 5-10 mins needed to complete the challenge. Each day, try to do the next item listed. It’s that easy.
Day 1 Gratitude Challenge
Welcome to day 1! To start out the mindfulness challenge, we are going to simply try to focus our attention on things that you are thankful for in your life. Research has linked gratitude with a wide range of benefits, including improving sleep patterns, feeling more optimistic, strengthening your immune system and feeling less lonely and isolated.
To start, find a comfortable place to sit and take 10 big deep breaths. Your task today is to simple close your eyes and think of 5 things that you are thankful for. Think about people in your life, experiences you’ve had, good fortune that’s come your way, etc. Or it could be as simple as a new shirt you bought. Just think to yourself “I’m grateful for….” and come up with 5 items. An alternative is that you can write your 5 things down in a journal. Finish off this challenge with 10 deep breaths.
Day 2 Eating Mindfully Challenge
Today you are going to take some time to mindfully eat a single item of food. Find a small food such as a grape, peanut, raisin, etc. The objective of today is to spend the next few minutes paying attention to everything about that small bit of food. Notice the texture. What does it feel like? Hold the item under your nose, and inhale naturally. With each in-breath, notice any aroma or smell that arises. Bring awareness also to any effect in your mouth or stomach. Now bring the slowly up to your mouth, noticing how your hand and arm know exactly how and where to position it. Place the item gently into your mouth, without yet chewing. Hold the item in your mouth for at a few seconds, exploring it with your tongue, feeling the sensations of having it there. Notice this pause and how it feels to take some time before eating the raisin. Next and with each small bite, feel your teeth going into the food and slowly chewing each bit of the food. This exercise should take you 5 to 10 minutes to get through that small piece of food.
Day 3 The 54321 Grounding Challenge
Today’s mindfulness challenge involves using your senses to ground yourself. Find a comfortable place to position yourself then go through each number and calmly identify each of the items listed.
Take a deep breath to begin.
5 – See: Where ever you happen to be, look around for 5 things that you can see, and say them out loud. For example, you could say, I see the computer, I see the cup, I see the picture frame.
4 – Touch: Pay attention to your body and think of 4 things that you can feel, and say them out loud. For example, you could say, I feel my feet warm in my socks, I feel the hair on the back of my neck, or I feel the shirt against my shoulders.
3 – Hear: Listen for 3 sounds. It could be the sound of traffic outside, the sound of typing or the sound of your tummy rumbling. Say the three things out loud.
2 – Smell: Say two things you can smell. If you’re allowed to, it’s okay to move to another spot and sniff something. If you can’t smell anything at the moment or you can’t move, then name your 2 favorite smells.
1 – Taste: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favorite thing to taste.
Take another deep breath to end.
Day 4 Mindful Seeing Challenge
This simple exercise requires a window with some kind of view to the outside world and a couple minutes to complete. Your task is simply to comfortably position yourself looking out that window and observing and noticing everything that you see. Paying attention to any trees or leaves that are moving. Notice the colours of the stop sign or street lights. Items moving in the wind. What shapes and patterns can you see in your view? Try to see the world outside the window from the perspective of someone unfamiliar with these sights. The intention is to be aware and observant on the world around you.
Day 5 Box Breathing Challenge
How much attention do you bring to your breathing? Practicing mindful, focused breathing, even for a few minutes a day reduces stress and promotes relaxation. Slow, deep, rhythmic breathing causes a reflex stimulation of the parasympathetic nervous system, which results in a reduction in the heart rate and relaxation of the muscles.
Today’s mindfulness challenge is a simple 4 count hold breathing challenge. You begin by expelling all the air from your chest and then keep empty for a four count hold. Then, perform your inhalation through the nose for four counts. Hold the air in your lungs for a four-count hold. Maintain an expansive, open feeling even though you are not inhaling. When ready, release the hold and exhale smoothly through your nose for four counts. This is one circuit of the box-breathing practice. Try to continue this breathing for 5 minutes.
Interested in going more in depth into mindfulness? Learn more:
