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  • Writer's pictureSimrat Chopra Bhangoo

'Winter' Lockdown & Mental Wellbeing

Updated: Jan 30, 2021

The third and a 'winter' lockdown might be more challenging for our mental health.

Here is a quick & easy tip for managing stress & anxiety in these challenging times.

The technique is called the box breathing, also known as square breathing.


It is not only a powerful stress reliever but also increases focus and performance. It is beneficial to everyone as it helps in regulating temperature, breathing and heart rate. It alleviates tension & panic, thereby ensuing a general sense of calmness and peace to the body and mind.

Here is how to do it:


Close your eyes or soften your gaze and imagine drawing a box with equal sides in your mind.

1. Slowly 'Breathe in' from the nose for the count of 4 (visualising drawing one upside of the square)

2. 'Suspend or hold' for the count of 4 (visualising drawing across the square)

3. 'Breathe out' from the mouth (pursing your lips) for the count of 4 (visualising drawing down on the other side of the square)

4. 'Suspend or hold' for the count of 4 (visualise drawing across the bottom of the square)

Repeat the cycle for at least four times in one sitting to feel the effect of this exercise. You can do this several times in a day to calm your nerves and relieve stress. So, the slower and deeper you breathe, the more relaxed you will feel.

Note: Visualising a box and hearing the numbers helps to provide an anchor for your attention. It allows you to maintain your focus on the exercise.

It is important that you breathe into your belly instead of your chest. As you do so you will notice your belly rising and falling throughout the cycle. In order to get maximum benefits from this exercise ‘Diaphragmatic breathing’ is essential.

Please get in touch if you feel you need to speak with someone.

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