How-To: Feed Your Whole Family
Mindful moment: Box Breathing
Life’s busy. Would you like to take a moment for yourself?
Before you start this How-To, take two minutes to calm your body and mind. Ready to try it?
Yes! No
Box breathing
“Box breathing” is an easy way to relax, simply by drawing a square in your imagination as you breathe in and out.
Press play to close your eyes and listen to the steps or read through them below.
- Start to breathe in slowly through your nose. Count to four as you inhale, and picture a line being drawn from left to right as you fill your lungs with air.
- Gently hold your breath while you count to four in your head. Try not to tense up your throat. As you count, imagine the line going down, drawing the right side of the box.
- Exhale slowly through your nose or mouth for a count of four, as you draw the bottom of the box from right to left in your mind.
- When your lungs are empty, wait and count to four before you inhale again. In your imagination, draw a line up to complete the square and start again.
- Repeat this 16-second cycle a few times, until your mind recognizes that you’re safe and calm and you feel more relaxed.
Done!
How did that make you feel?
Thanks for taking a moment for yourself!
Next, let’s think about your family’s meals.
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