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​​​​​​​​​​​​​​​​​Family MindfulnessIssue12345

Be Present

Mindfulness offers us the opportunity to slow down in this hyperconnected, busy world. Being in the present moment allows us to experience the peace of being here now, not replaying mistakes from the past nor worried about what may happen in the future.



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Box Breathing Mindfulness Technique

​Focusing on the breath can be an effective, in-the-moment calming and focusing strategy.  Box breathing (or, alternatively, square breathing) is a technique used to focus on the breath in a systematic way. 

First, find a comfortable position, either sitting or lying down. 

  • Slowly inhale for four beats. 
  • Then hold the breath for four beats. 
  • Next, exhale all the breath out of your body to the count of four. 
  • Lastly, hold your breath for four beats. 

You can engage in as many rounds of this breathing as time allows.

Box breathing can be adjusted to fit you and your child's needs.  For instance, if you'd like to alter the number of counts, either longer or shorter, feel free to do so.  Additionally, some find that elongating the exhalation by a few counts can increase calmness. Ask you child to join you in this activity of box breathing. Ask family members what they think of this technique. When might it be useful for them? Perhaps try box breathing as part of the nighttime routine before going to bed? And ask your child what they thought of the technique after trying it a few times.


Quote of the Week​​

"Mindfulness is “paying attention, on purpose, in the present moment, non-judgmentally, in the service of self-understanding and wisdom."

- Jon Ka​bat-Zinn​​


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