Thanks for sharing! I think all of these and their variations are great, but I tend to tend toward 4-7-8. I think the variation in counts help to keep me focused instead of slipping into a cadence
this post was submitted on 07 Jul 2023
72 points (97.4% liked)
Mental Health
3757 readers
2 users here now
Welcome!
This is a safe place to discuss, vent, support, and share information about mental health, illness, and wellness.
Thank you for being here. We appreciate who you are today. Please show respect and empathy when making or replying to posts.
The rules for posting and commenting, besides the rules defined here for lemmy.world, are as follows:
Rules
1-Posts promoting paid products and services of any kind are not allowed here.
2-All posts and comments must be helpful and supportive. Do not put vulnerable people at risk.
3-Do not DM or ask to speak privately to any of our members unless they specifically request it.
If a person from this community disturbs you in a comment, please report the comment. If you receive a DM you did not request, send a screenshot of the DM in a message to a moderator. This is a bannable offense.
4-Suicide, Self-Harm, Death-- Extended discussions are STRONGLY DISCOURAGED here. First, mods and community members are caring people, but not experts in crisis situations. Second, we want to avoid Lemmy becoming like many commercial social media platforms, where comments can snowball into counterproductive talk.
If you or someone you know needs more help than can be found here, please refer to the pinned resources.
If BRIEF mention of these topics is an important part of your post, please flag your post as NSFW and include a (trigger warning: suicide, self-harm, death, etc.)in the title so that other readers who may feel triggered can avoid it. Please also include a trigger warning on all comments mentioning these topics in a post that was not already tagged as such.
Partner Communities
- Therapy
Neurodegenerative Disease Support
Friends and Family of People with Addiction
To partner with our community and be included here, you are free to message the current moderators or comment on our pinned post.
Community Moderation
Some moderators are mental health professionals and some are not. All are carefully selected by the moderation team and will be actively monitoring posts and comments. If you are interested in joining the team, you can send a message to ZenGrammy for more information.
founded 1 year ago
MODERATORS
Thanks for sharing this—I haven't tried it. I also like the 4-4-4 box method, seems to help.
I’ve always seen this as 4-7-8 not 4-4-6
You can do what works for you, the principle is the same. 7 secs might be a bit too long for some to hold when having an anxiety attack, but it's all highly personal. Experimenting to find what works is key.
I got myself one of those metal straw necklaces to physically force myself to slow down my breathing. I usually do pretty good on the slow inhales, but for some reason it's really hard for me to slow the exhales. It helps me most in those times when you're too overwhelmed to count.