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The Pocket TherapistAn Emotional Survival Kit
By Borchard, Therese
Center StreetCopyright © 2010 Borchard, Therese
All right reserved.
Count to four
BREATHING IS THE foundation of sanity because it is the way we provide our brain and every other vital organ in our body with the oxygen needed to survive. Breathing also eliminates toxins from our systems.
There are hundreds of techniques for deep breathing, but one of the simplest and most effective ones that I learned in the psych ward is the “Four Step” method:
1. Breathe in slowly to a count of four.
2. Hold the breath for a count of four.
3. Exhale slowly through pursed lips to a count of four.
4. Rest for a count of four (without taking any breaths).
5. Take two normal breaths.
6. Start over again with number 1.
If you get real ambitious, try this: Place your tongue on the roof of your mouth just behind your front teeth. Breathe in slowly through your nose as you count to five. Hold your breath as you count to seven. Then exhale slowly as you count to eight. Put your hands on your abdomen so that you can feel it rise as you inhale.
Excerpted from The Pocket Therapist by Borchard, Therese Copyright © 2010 by Borchard, Therese. Excerpted by permission.
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