Practical Ways to Manage Anxiety On-the-Go: Box Breathing with Visual Focus

Do you ever feel blindsided by anxiety, like an unexpected storm on a clear day? Me too. You're not alone. Anxiety has a way of sneaking up on us, catching us off guard and leaving us overwhelmed. But here's the truth: you don't have to be at its mercy.

Let me share three important things I have learned about anxiety:

Firstly, it's important to understand that you're not powerless against anxiety. Equipping yourself with coping skills enables you to take control, empowering you to navigate challenging moments with resilience.

Secondly, despite its persistent grip, anxiety is often triggered by external factors or recurring thoughts. Recognizing its transient nature offers reassurance, reminding us that brighter moments lie ahead.

Thirdly, anxiety is a natural human emotion, not a flaw or malfunction. It arises from unmet needs for safety and connection, underscoring our innate desire for security and belonging. Viewing anxiety through this lens allows us to approach it with compassion and understanding, paving the way for more effective coping strategies.

Now, what's a practical technique we can use to regain control and alleviate the grip of anxiety?

Enter square (or box) breathing, coupled with the practice of tracing an object with your eyes. This simple yet powerful combination helps soothe the mind and body when anxiety strikes, offering a chance to halt its escalation. You can do this anywhere, anytime, and no one will even know you are doing it.

I previously shared box breathing in an earlier newsletter, but I recently discovered the transformative impact of pairing it with tracing an object, thanks to Dr. Julie Smith, a clinical psychologist. I must say, it was a game changer for me personally. Give it a try and see if it is helpful for you.

Here's How it Works:

Fix your gaze on a nearby square or rectangular object, like a window, door, picture frame, or even your phone. As you trace its outline with your eyes:

• Inhale deeply through your nose for four* seconds, filling your lungs.
• Hold your breath for another four seconds to absorb the oxygen.
• Exhale slowly and completely through your mouth for four seconds, releasing tension.
• Pause for four seconds before your next inhalation.
• Repeat this rhythmic cycle for several rounds, focusing on syncing your breath and tracing the object's outline with your eyes to help your concentration.

This can take a few minutes to calm the body, but it will help to keep feelings from escalating.

*four seconds is not a hard and fast rule, just pick a length of time that feels right and you can do equally through the cycle.

Why This Works:

• Distraction: Focusing your gaze on a specific object provides a distraction from anxious thoughts, helping to shift your attention away from worries and into the present moment.
• Mindfulness: Tracing an object requires concentration and mindfulness, promoting a sense of calm and reducing the intensity of anxiety.
• Visual Stimulation: Engaging your visual senses with the repetitive motion of tracing an object can have a soothing effect on the nervous system, inducing relaxation.
• Breath Regulation: The synchronized movement of your eyes with your breath helps regulate your respiratory rate, activating the body's relaxation response and reducing physiological symptoms of anxiety.

Bringing it Home:

Managing anxiety doesn't always demand complex methods or dramatic gestures. Often, simplicity is key. Combining square breathing with visual focus offers a practical and powerful way to soothe your mind and body, especially during life's unpredictable moments. Why not give it a shot? Take a breath, focus your gaze, and find your inner calm amid the chaos.