Box Breathing, also known as Bear Breathing in our social skills groups, is a valuable tool discussed in the book “Rising Strong” by Brené Brown. Renowned for its capacity to calm the fight or flight response, aid in emotional regulation—particularly during moments of anxiety and stress—and guide individuals back to the present moment, it has become an essential practice at Restored Pathways Family Counseling Collective.
Our providers frequently integrate this technique into sessions and witness its effectiveness in managing strong emotions. Recognizing its potential, parents can benefit from incorporating Box Breathing into their toolkit when addressing challenging behaviors exhibited by their child—both for themselves and their child. This technique serves as a valuable resource for managing overwhelming emotions within the family dynamic.
As a quick-fix method, Box Breathing has proven effectiveness in stressful situations. Whether applied by a parent after a challenging interaction with their child or during moments of frustration, this technique extends beyond personal use and can be shared with others, fostering a sense of calm and emotional balance.
Beyond its emotional benefits, research indicates that even a single session of breathing practices like Box Breathing can yield positive physical effects. These include reducing blood pressure, increasing heart rate variability, and improving oxygenation.
The technique involves a simple rhythm: Inhale, Hold, Exhale, Hold—each for 4 seconds. The repetition of this pattern serves as a grounding exercise for both parents and children, promoting a sense of calm and centeredness.
We encourage you to give Box Breathing a try and discover its potential positive impact on both your emotional well-being and physical health. For a fun engagement with your child, feel free to print and use our Bear-Essentials Breathing guide.
