The Box and The Bellows

When I go to the dentist and he takes that seemingly ginormous needle towards me, I can FEEL my pulse rise, my hands get all clammy, and my mouth becomes drier than our Phoenix summers. I revert to 4 by 4 or box breathing.

IN 1234, HOLD 1234, OUT 1234, HOLD 1234 IN 1234, HOLD 1234, OUT 1234, HOLD 1234

I use this technique to help reel myself in because even though I KNOW he is a great dentist and that if I hang one the discomfort will be over in a mere moment but I ALSO know that my fear and stress are NOT listening to logic. So I use the box breath to calm the automatic responses to fear and stress and restore my calm state (the one I was in when I picked up my mug of tea this morning.

I am not even sure where or when I learned this Box Breathing Technique, (I actually think it was from SEALFIT Inventor Mark Devine) but it is very effective at controlling my physiology - let me be more specific: it helps me hold my #(*# together when I am stressed or feeling myself spinning out of control.

I will use this technique in my practice as well. Sometimes a patient comes in and I can “see” the stress on them and I need them to access a more receptive state, sometimes I use it because the body is telling me it needs more time to shut down the stress systems. For either of these reasons or the various other reasons that can cripple and alter the body's natural healing abilities, I offer this technique as one EASY way to have a better experience, a better adjustment, and a better outcome for healing.

I find it interesting that breathing is so automatic that we usually don’t think twice about it, but did you know that taking control of your breathing can decrease your stress, both mentally and physically, lower your blood pressure, lower your anxiety, give you more energy, clear your head, increase your focus, increase your tolerance level and assist you in better controlling your emotions? Quick, easy, and free - good combo, yes?

Well, it's worth a shot, isn't it? Take a mental survey: in 1-3 words, how would you describe how you feel right now?

Now with me:

IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234
IN 1234, HOLD 1234, OUT 1234, HOLD 1234


Again, in 1-3 words: how do you feel? Maybe you already feel better or maybe will need to try it again, just as a reminder: if it’s good enough for the Navy Seals, it’s probably good enough for you. ;)

The Bellows Breath on the other hand is for when you are in that afternoon slump and headed for the candy machine: TRY IT The Bellows Breath is also quick, easy, needs no equipment, and is super effective.

We’d love to hear if you tried one of these techniques and noticed a difference. Comment below. If you would like more easy information on how to look and feel better, follow us on IG @activefamilychiroaz And if you are ready to try Box Breathing in our office :), text us here and we will get you scheduled!

Roya1234 none 7:00 AM - 6:00 PM 7:00 AM - 6:00 PM 7:00 AM - 6:00 PM Appointment only Appointment only Appointment only Closed chiropractor # # #