Almost everyone feels anxious from time to time. Often, the feeling passes on its own in fairly short order. But sometimes, that feeling of anxiety can seem to get its hooks in you. You might find yourself breathing a little harder than usual. You might feel a little shaky. Your stomach might feel queasy or jumpy or both.
That feeling of anxiety can be troubling for anyone. But if you are a person in recovery from a substance use disorder, sudden rushes of persistent anxiety can actually put you at risk of a relapse. That is because you may find yourself tempted to “self-medicate” with drugs or alcohol in an effort to end a bout of anxiety.
Given that danger, it is a good idea to have a strategy or two you can employ when anxiety strikes. One of those strategies is known as box breathing, and you can do it anywhere at any time. All it takes is the ability to count to four.
Let’s take a closer look at box breathing and how it can help you keep anxiety and relapse at bay.
Box Breathing: How to Do It
We have already revealed that box breathing is built around counting to four. Here is the entirety of the technique:
- Breathe in for a count of four
- Hold the breath for a count of four
- Breathe out for four
- Hold for a count of four
- Repeat the above process four times
Easy enough, right? The only real challenges might be finding a smidgen of privacy to go through the exercise and making sure you are counting steadily as you go through the process. After all, when you are anxious, you might tend to rush. Other than that, box breathing really could not be simpler.
And if you do not feel significantly calmer at the end of the process, don’t worry. You can repeat the exercise as many times as necessary to start feeling some relief from your anxiety. We are confident that box breathing will bring some relief.
Let’s look at how it works.
Box Breathing Activates Your Parasympathetic Nervous System
One of the key things box breathing does for you in a moment of anxiety is activate what is known as your parasympathetic nervous system. Here is how the Cleveland Clinic describes this system and its role:
In times of stress, your sympathetic nervous system is on high alert. Box breathing can help you move out of that state by tapping into the bodily system responsible for rest and digestion — the parasympathetic nervous system. The parasympathetic nervous system is the opposite of the sympathetic nervous system, otherwise known as “fight or flight.”
So again, activating your parasympathetic nervous system tells your body that it is safe to calm down. Anxiety arises when your sympathetic nervous system is convinced you are in some kind of dangerous or stressful situation. Encouraging your parasympathetic nervous system to contradict that message can be a quick way to reclaim your equilibrium.
Box Breathing Has a Connection to Mindfulness Practice
We have written about pursuing mindfulness practice as a way to shore up your recovery. Box breathing and similar exercises can be part of mindfulness. If you discover that box breathing is a useful tool for you (and we believe it can be a useful tool for most anyone), it may be a good indication that mindfulness could become an important ongoing part of your recovery efforts.
Daily Anxiety May Indicate an Anxiety Disorder
It is important to note that while everyone has moments of anxiety, some people experience anxiety all or nearly all of the time. In those cases, an anxiety disorder may be in play. An anxiety disorder is a mental health disorder that requires treatment to be effectively managed.
Like any other kind of mental health disorder, an anxiety disorder may be entangled with a substance use disorder, with each issue exacerbating the other.
Pursuing treatment for co-occurring disorders can change your life for the better.
The Farley Center is Here to Help
At The Farley Center—located in Williamsburg, Virginia—we provided personalized care for substance use disorders and the mental health disorders that may accompany them. We are devoted to evidence-based practices, and our work is grounded in our expertise, expertise, and spirit of empathy.
We offer inpatient and outpatient treatment options built around a single goal: Helping you reclaim your life so you can start your recovery journey with confidence. Our inpatient program includes medically supervised detoxification so that you can get through withdrawal in a safe environment that is free of temptations. Detox is followed by a rehabilitation program designed to teach you strategies that will serve you well when you return to day-to-day life. And our aftercare program ensures you have ongoing support.
If you need help, don’t be anxious. Instead, turn to The Farley Center.
