Hello Scenic News readers. I hope you’re well and thriving.

I’m incredibly fortunate to be surrounded by incredible women who teach me every day new and important health and wellbeing skills. One of which is the Box Breathing technique.
Whether you find yourself feeling anxious often or perhaps anxiety sneaks up on you occasionally, this could be a helpful addition to your day.
It’s important to know my wonderful friend Jess Ngaheu from Maternal Grounding is a qualified massage therapist too, holding a Certificate IV in Massage Therapy and a qualified Breathwork Practitioner, being professionally trained, and mentored by Michael Bijker.
Before we take a look at the step-by-step guide of Box Breathing, I’d like to share with you what it actually is and what it’s designed to accomplish. After all, it may not be your cup of tea.
Box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help clear the mind, relax the body, and improve focus. Research has shown that it may significantly reduce the production of hormones associated with stress, including cortisol.
The basic idea Box Breathing is to learn how to even out your breath so that it is slightly longer and more consistent than your typical breathing pattern.
The aim is to be consistent with the length of each of the 4 parts of your breath:
·      Inhalation
·      Pause after Inhalation
·      Exhalation
·      Pause after Exhalation.
As you begin to breathe in longer, more even cycles, you immediately begin to relax the mind, improve the flow of oxygen to the brain, and spark more intuitive, clear, and productive thoughts. The great thing I find about the Box Breathing technique is that is takes minutes to achieve. And for me at least, it forces me to stop, take in those amazing deep breaths of oxygen and focus.
So, let’s look at the steps – and don’t worry if you prefer to watch a video you can search for the Box Breathing technique online.
To begin, simply exhale all of the air from your body. I like to add a couple of long, full inhalations followed by loud exhalations (a strong “sighing” feel) before beginning the exercise.
This helps to clear the space and prepare you for the practice.
Then, when you are ready to begin, follow these 4 simple steps:
·      Inhale slowly for 4 seconds.
·      Hold the breath in for 4 seconds.
·      Exhale slowly for 4 seconds.
·      Rest with the breath out for 4 seconds.
Before I leave you, here are some tips to optimise the results of the technique:
·      Practice with good posture
·      Create a habit of stepping back during your day
·      Always practice in a comfortable, clear and safe space
·      If you struggle lengthening your breaths, don’t force it. Do what you can.
And like always, please share kindness like it’s jam on toast.
Rebecca – Naturally COS