Sahita Kumbhaka (box breathing)

Sahita Kumbhaka (box breathing)

To do this pose:

Sit on your mat with your eyes closed, in any position that is comfortable. Breath in through your nose for four counts, hold at the top of the breath for four counts, exhale through either your nose or mouth for four counts, and finally, hold at the bottom of the exhale for four counts. Repeat this pattern for at least 2-3 minutes.

How this pose is especially beneficial for nurses: 

• It relaxes your monkey mind. Your monkey mind is all your anxious, racing thoughts. Having the counting to focus on helps those thoughts stop. You can do this for a few minutes during a stressful shift or after a stressful shift. 
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• It helps control panic and hyperventilation. Nurses have a high rate of burnout, stress, and anxiety so panic attacks are not uncommon either. This practice helps to slow the breathing and the heart rate when there is an impending panic episode. 
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• It can also help you sleep by quieting those racing thoughts if you get in bed and find them fogging your focus again. Do this practice to help fall asleep after a stressful day that’s keeping you awake now.