Aging with RAZ

Box Breathing: a self-care exercise

When we are caregiving, we hold our breath or do shallow breathing without realizing we are doing it. It is an automatic response to stress. And everyone tells us to make time for self-care. That’s great, but how do we do it?

In addition, there will come times in your caregiving journey when a disagreement may occur, and tempers flare or the possibility of conflict may occur. Instead of letting it escalate, try walking away from the situation and take a deep breath. Or in this case take several breaths to help you calm down.

Box Breathing, also known as Tactical Breathing, is an exercise that lowers your heart rate and blood pressure. Here is how it works:
Step 1: Breathe in through your nose for four seconds.
Step 2: Hold your breath for four seconds.
Step 3: Exhale through your mouth for four seconds.
Step 4: Hold your breath for four seconds.

Repeat until you relax. It may take up to five minutes.

That said, too much of a good thing is too much of a good thing. If you do this exercise for ten minutes or longer, you may experience a euphoric, tingling sensation. You are feeling the excess oxygen in your body. It’s time to stop the exercise.

If you are taking blood pressure medication and you do this exercise up to five times per day for six months, consult your doctor so they may adjust your dosage. This will help you avoid passing out from low blood pressure.

We all get busy and forget to take care of ourselves. Treat yourself, schedule an alarm on your phone for self-care, up to five times per day, to take five minutes and breathe.

@tracycramperkins — author of Dementia Home Care, How to Prepare Before, During, and After.