Internal Family Systems (IFS) Therapy Bundle (444 pages)

Box Breathing Exercise: Begin by finding a quiet, comfortable place where you won't be interrupted. You can sit or lay down, whichever feels most comfortable for you. Close your eyes and start to notice your natural breathing rhythm for a few moments. Imagine a square in your mind. You're going to trace the square with your breath. Each side of the square corresponds to a different stage of the breath: inhale, hold, exhale, hold. Slowly inhale through your nose to a count of 4, visualizing moving along one side of the square. Hold your breath for another count of 4, tracing the next side of the square in your mind. Exhale slowly through your mouth to a count of 4, imagining the next side of the square. Hold your breath again for a count of 4, completing the last side of the square. This completes one "box" of breath. Continue with this pattern, inhaling, holding, exhaling, holding, to the count of 4. If your mind starts to wander, gently guide your focus back to your breath and the image of the square.

Hold for 4

Breathe out for 4

Breathe in for 4

Start here

Hold for 4