Discover how breathing exercises like box breathing can reduce stress and anxiety. Learn simple techniques to calm your mind and body, improving overall well-being.

Research has shown that breathing exercises are a beneficial stress management and coping tool.

When we experience the stress of daily life, especially when more than one area of life is stressful, our body reacts as if our lives might be in danger by releasing adrenaline and cortisol into our bloodstream, preparing us to defend ourselves physically. This “fight or flight” response can activate at a low or very intense level, depending on how intensely we perceive a situation as threatening. When the release of stress hormones is chronic, even at lower levels, it erodes our mental and physical health over time.  

The Box Breathing Technique

Box breathing is a simple and effective relaxation technique used by the Navy Seals to reduce the physical tension experienced when under threat. To “box breath,” you can set a metronome to a slow, 4-count beat or use your finger to tap out a slow, 4-count rhythm. As you tune into the 4-count, you will breathe in through your nose for 4, hold for 4, exhale through your mouth for 4, and hold for 4. Repeat the 4-4-4-4 cycle for at least one minute and preferably for up to 10 minutes when you have time.

Regular practice will improve your skill level, making this technique a tool for managing your stress response anywhere and anytime.

Take Control of Stress

Breathing exercises are only one tool for managing stress. Talking to a mental health counselor about additional ways to deal with stress can be helpful. The Living Well Network (901-762-8558) can link community members to appropriate mental health resources, and the Methodist Healthcare Employee Assistance team (901-683-5658) provides free counseling services to Methodist Le Bonheur Associates and partnering organizations.

Kim McCaskill, LPC-MHSP

Methodist EAP Counselor

Kim McCaskill earned her B.A. in Psychology and Anthropology from the University of Mississippi. She earned her M.S. in Counseling Psychology from the University of Southern Mississippi. Kim has experience with Inpatient, Intensive Outpatient, and Routine Outpatient settings. In addition to her time as a clinical team member, she has been in private practice. She has also served in leadership roles as an administrator and clinical supervisor. She has special interests in helping with anxiety, depressive issues, coping with chronic pain/illness, interpersonal problems, substance use concerns, healthy living skills/prevention care, and self-esteem issues. She welcomes the opportunity to assist individuals no matter their personal lifestyles or belief systems. She enjoys reading, comedy, music, and time with loved ones.