BOX / WINDOW BREATHING TECHNIQUE
Eating disorder recovery can be an uncomfortable and stressful journey. We, as practitioners, are asking you to go against your food beliefs, take off that life-jacket that is your eating disorder and you aren’t quite sure if you are going to sink or swim anxiety provoking, right?!
Challenging food thoughts and that inner eating disorder voice can be tough and quite frankly, horrible. Sometimes this discomfort can feel as though it is too much to bear and result in panic and anxiety, so this is a simple technique you can use to help create some space, steady your breathing and calm down so that you can move forward with your eating disorder recovery journey.
WHY / WHEN TO DO THIS?
Box breathing can help you move out of the sympathetic nervous system's "fight or flight" state and into the parasympathetic nervous system, which is responsible for rest and digestion. This can be an extremely useful tool if you are feeling stressed, anxious, panicked and you need to ground yourself. It may also be helpful to stave off a panic attack as it calms your nervous system before it escalates.
HOW TO BOX / WINDOW BREATHE
Sit, stand or lie flat on your back
Close your eyes and visualise a box OR use a window as a guide
Start at the bottom left-hand corner of the box or window
Inhale slowly through your nose for a count of four as you move your eyes up the left-hand side of the box / window
Hold your breath for a count of four as you move your eyes across the top of the box / window
Exhale slowly through your mouth for a count of four as you move your eyes down to the bottom right-hand corner
Hold your breath for a count of four as you move your eyes from right to left across the bottom of the box / window
Repeat the cycle as many times as you need until your breathing has reached a more normal pattern and you feel calmer.
