When we are stressed, our sympathetic nervous system goes on high alert, activating a fight, flight, or freeze response. Often, we start breathing shallowly or stop breathing altogether, which increases the stress hormone cortisol.
I want to introduce a technique called the “4×4 and More” box breathing method to add to your daily practice.
Like the four sides of a box, this breathing method consists of four distinct steps, counting to four in your head for each visual side:
- Breathe in for 4 counts.
- Hold your breath for 4 counts.
- Exhale for 4 counts.
- Hold your breath again for 4 counts.
Box breathing helps halt this response by activating the parasympathetic nervous system, lowering blood pressure, reducing cortisol, and increasing oxygen levels to help you self-soothe and ground yourself.
While this exercise takes time and consistent practice to master, you can use it anywhere and at any time to self-regulate.
The “and More” part of this practice incorporates a spiritual element. After completing the box breathing, the next step is to meditate on a specific scripture. This helps combat negative thinking, deepens your relaxation, and grounds you in the Word of God to address the anxiety or panic you are experiencing. By adding scripture meditation to your breathing, you invite God into your situation while fostering rest and peace.
Four scriptures addressing anxiety are below, try and mediate on one per week.
For one week practice box breathing and out loud reciting a scripture related to addressing worry.
The bible is filled with encouragement when you are anxious
Psalm 94:19
When the cares of my heart are many,
your consolations cheer my soul.
God is able to give you courage and strength when you are anxious
Isaiah 41:10
fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.
God’s word instructs you to exchange your worry for God’s peace
Philippians 4:6-7
do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. 7 And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus
God’s word remind you to trust in Him when you are fearful
Psalm 56:3
When I am afraid, I put my trust in you.
Happy meditations 🧘♀️
Grace and peace be on to you!
Your bible teacher, Rev Gessy