This quick self-care breathing exercise is for busy, overwhelmed entrepreneurs and business owners. As solopreneurs or leaders of a team, we wear a lot of hats; at times, money can be tight or unpredictable, especially when we’re starting; we regularly run into challenges that it’s up to us to fix and, if not solved the right way we risk our livelihoods. There are so many challenges or just things to do daily, especially when starting, and it’s stressful.

Stress as a Business Owner

Stress causes emotional and hormonal imbalances that lead us to become less effective at our work and abilities to think and be our best, so we need effective strategies to cope with stress and reset our nervous system to tell our body and brain it’s OK.

5-Minute Box Breath Exercise

This short box breath exercise will help reset your nervous system and tell your body and brain not to worry; you’ve got this.

To prepare, sit in a chair with your feet on the ground or in a comfortable position on the floor with your back straight. Gaze forward, and close your eyes if it’s comfortable for you to do so.

Next, inhale through your nose to a count of four, hold for a count of four, then exhale slowly out your mouth to a count of four. When you exhale, imagine you’re breathing slowly out through a straw and hold your mouth in this position. This is one cycle complete.

Repeat the box breath cycle as many times as you like, but it’s recommended to do it at least four times in a row.

Finish by allowing yourself to return to your natural breathing pattern. Take a moment to observe how you feel. When you’re ready, open your eyes and return to your day.

You can do this any time of the day, anywhere (even standing in line at the supermarket). If you need to take a quick break or feel overwhelmed, stop and try this breath, then see how you feel.

Want to listen to this as a guided meditation? Click here to listen on Insight Timer.

Adrianne Jerrett

Adrianne Jerrett is a yoga-loving self-awareness writer and the founder of Jerrett Digital, a brand identity and design company that creates bold Showit websites for health and wellness professionals and ethical businesses. She helps overwhelmed entrepreneurs shift to being aligned and confident experts, ready to grow their businesses online and boost their positive impact.