By Jack Fox, M.A. Resident in Counseling in Northern Virginia
Box Breathing Exercise
Here are the steps to practice box breathing:
- In a calm environment, breathe in slowly through your nose, over the span of 4 seconds.
- Hold that breath for another 4 seconds.
- Breathe out through your mouth over a count of 4 seconds, focusing on the feeling of the breath leaving your lungs.
- Hold your breath for another 4 seconds.
- Repeat the process until you start to feel calm and more grounded.
About Jack Fox:
Jack graduated from the College of William and Mary with a B.S. in Psychology and recently finished his graduate work at Regent University with a M.A. in Clinical Mental Health Counseling. Throughout his studies, Jack has seen and worked with many clients, both adolescents and adults, struggling with depression, anxiety, post-traumatic stress disorder, adjustment issues, and even people with a desire to get to know themselves just a little bit better! The more Jack has worked with people, the more a simple truth has come to light: You are not alone!
Jack believes that success in therapy results from a combination of understanding first what is dysfunctional, then where the dysfunction comes from. Finally, changing a behavior resulting from the thoughts or emotions driving the dysfunction can result in truly powerful changes in life. He mainly uses Cognitive Behavior Therapy, EDMR, and Solution Focused Brief Therapy to help attain the goals of his clients. Through these techniques, Jack enters into relationship with his clients and gets to understand and hear their full story, providing a safe environment for vulnerability. To learn more about Jack, visit HERE.