🔗 Serena AI Meditation Coach: https://www.serenaapp.com/meditation-app?utm_source=youtube&utm_medium=video&utm_campaign=organic&utm_term=breathing-exercises-for-anxiety&utm_content=day03Welcome to Day 3 of our breathing exercises for anxiety series. Today, we introduce box breathing—a structured, evidence-based technique designed to anchor your mind and promote calm focus. Box breathing is especially effective for those seeking immediate relief from anxiety and a reliable method to regain composure during stressful moments.Scientific Foundation:Box breathing, also known as square breathing, involves a four-part cycle: inhale, hold, exhale, hold, each for an equal count. This symmetry provides a strong cognitive anchor, helping to reduce anxious rumination by focusing attention on the breath. Scientific studies highlight that the gentle breath holds in box breathing allow for a slight increase in blood CO2, which can calm the body's chemoreceptors and enhance the vagal (parasympathetic) response. This technique is used by individuals in high-pressure environments, such as military personnel, to maintain clarity and composure. Research shows box breathing can decrease anxiety by balancing blood gases and promoting autonomic nervous system equilibrium, making it a practical tool for everyday stress management.Practice Guidance:In this session, you’ll learn how to use box breathing to foster calm and clarity. The guided practice will help you master the four-part cycle, using visualization and counting to anchor your attention. By integrating this breathing exercise for anxiety, you’ll develop a skill you can use whenever you need to regain focus and composure.Series Encouragement:Continue your 7-day journey to unlock a full toolkit of breathing exercises for anxiety. Each day builds on the last, supporting you in cultivating resilience and lasting calm.#breathingexercisesforanxiety #meditation #mindfulness #breathwork #anxiety #stress #wellnessScientific References:[1] Try Box Breathing to Reduce Anxiety and Stress - Psychology Today, accessed July 15, 2025 https://www.psychologytoday.com/us/blog/urban-survival/202303/try-box-breathing-to-reduce-anxiety-and-stress[2] Box Breathing: Getting Started with Box Breathing, How to Do It, Benefits and Tips - WebMD, accessed July 15, 2025 https://www.webmd.com/balance/what-is-box-breathing[3] Effect of Box Breathing Technique on Lung Function Test | Request PDF - ResearchGate, accessed July 15, 2025 https://www.researchgate.net/publication/357408808_Effect_of_Box_Breathing_Technique_on_Lung_Function_Test[4] Box Breathing: Mental Health Benefits and Tips for Beginners - Psych Central, accessed July 15, 2025 https://psychcentral.com/health/box-breathing[5] Box Breathing: Techniques, Benefits, Research, and More - Othership, accessed July 15, 2025 https://www.othership.us/resources/box-breathing

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