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Brenda’s Guide to Calm: Breathing through Life’s Rollercoaster 

Hey, amazing Angelus crew! I’m Brenda Bacich, and I’m stoked to be sharing this journey with you. Today, let’s chat about something we all face: stress. 

In life’s crazy ride, our bodies react to stress just like our ancestors did to saber-toothed tigers. It’s that fight or flight thing, pumping adrenaline and cortisol. But, here’s the scoop – our bodies haven’t quite caught on that not every stressor needs a survival response. So, we end up feeling all jittery and unable to think straight. 

Breaking Down Stress: Let’s Keep It Real 

Picture this: a rush of adrenaline, a heart racing like it’s in a marathon, and blood pressure hitting the roof. Our bodies gear up for battle, but our smart-thinking brain gets left out. It’s like trying to make sense of things with foggy glasses. But hey, we’re not helpless. We can take charge with something as simple as breathing. 

Box Breathing: Your Personal Stress-Reset Button 

Let me introduce you to a cool trick – Box Breathing, or square breathing. Picture a square with me as we give it a go: 

  • Breathe In (Top of the Square): Take a good, deep breath, counting to four. 
  • Hold It (Side of the Square): Pause, hold that breath for four. 
  • Breathe Out (Bottom of the Square): Let it out slow, over a count of four. 
  • Hold Again (Other Side of the Square): Savor the moment, completing the square. 

It’s like creating a chill rhythm in the chaos. 

Let’s Try Together: A Quick Practice in Box Breathing to calm your system 


Inhale 2-3-4, Hold 2-3-4, Exhale 2-3-4, Hold 2-3-4. Simple, right? Feel the calming vibes starting to kick in.  

Again: Inhale 2-3-4, Hold 2-3-4, Exhale 2-3-4, Hold 2-3-4. 

Fantastic! Now One More time: 

Inhale 2-3-4, Hold 2-3-4, Exhale 2-3-4, Hold 2-3-4. You’ve Got This! 

Understanding the Magic Behind the Breath: A Quick Dive into How it Works 

Now, let’s break down the magic that happens when you practice these breathing techniques. You know, it’s funny how folks always throw out “just breathe” when you’re stressed. I get it – it can be a bit aggravating. But trust me, there’s a reason behind the mantra. Controlling your breath isn’t just a cliche; it’s a game-changer. When you dial into the rhythm of your breath, you’re not just inhaling and exhaling; you’re tapping into a powerful tool that can transform your thoughts, feelings, and reactions. It’s like giving your brain a much-needed reset button. 

Now, back to our secret weapon – Box Breathing.  

Picture a square with me as we walk through it: 

  • Breathe In (Top of the Square): Take a deep, intentional breath, counting to four. 
  • Hold It (Side of the Square): Pause, hold that breath for four. 
  • Breathe Out (Bottom of the Square): Let it out slowly, over a count of four. 
  • Hold Again (Other Side of the Square): Savor the moment, completing the square. 

You see, it’s more than just a square; it’s your personal stress-reset button. It’s about finding your rhythm, catching your breath, and bringing a sense of calm to the chaos. So, the next time someone says, “just breathe,” know that they’re onto something – a simple breath can be your superhero cape in navigating life’s rollercoaster. 

Ready to give it another go?  

Inhale 2-3-4, Hold 2-3-4, Exhale 2-3-4, Hold 2-3-4.  

Repeat this exercise as many times as you need to until you feel your heart slow down and that fight or flight impulse subsides.  

It’s your mini vacation in the middle of a hectic day! 

Make It Yours: Box Breathing 101 

Now, as you dip your toes into this new skill, remember – practice makes perfect. Start at home, weave it into your routine a few times a day. The goal is to make it second nature, so when life throws curveballs, you’re ready to catch them. 

Exciting Times Ahead: Brenda at Angelus 

Guess what? I’m joining the Angelus team soon! I am getting pumped to be offering individual counseling, couples therapy, and cool group sessions like Trauma Focused Yoga, Grief & Loss, and Women’s Healing Circle. I will even be teaming up with Melisa for reset retreats, combining sound, movement and meditation to bring you back to a state of alignment and balance. Stay tuned for more details soon! 

Visual Journey to Chill: More Videos Coming Your Way  

Plus, get ready for a series of videos packed with tips and tricks for your well-being. From easy exercises to chill mindfulness stuff, we’re taking on this growth journey together. 

Wanna see more? Check out the video that goes with today’s box breathing exercises below and stay up to date by subscribing to our YouTube page here. They’ll be packed with practical tools to help you on your journey to feeling better and more balanced. 

In a nutshell, you’ve got the power. Even if doesn’t feel like enough, or you are not quite sure how to use it yet, it’s there inside of you. Stress happens, but so does your ability to deal with it like a champ. Keep an eye out for more handy tips and insights as we walk this path together. 

Embracing Your Unique Journey: A Note on Self-Compassion 

As we wrap up our discussion on stress-busting techniques, it’s crucial to recognize that it’s perfectly okay if a particular approach doesn’t resonate with you. This journey is far from a one-size-fits-all adventure. Sometimes, it takes exploring various techniques, exercises, and approaches before finding what truly clicks for you. Remember, there’s no right or wrong in this process. 

If something doesn’t quite align the way you hoped, don’t let it be a source of discouragement or self-criticism. Each individual is on their unique path and comparing your journey to someone else’s won’t serve you. The heart of this expedition is rooted in self-compassion – treating yourself with the same kindness and understanding you’d offer a dear friend or a child who has weathered life’s storms. 

Unconditional love and support triumph over judgment. So, give yourself the grace to explore, learn, and grow at your own pace. Your journey to well-being is as unique as you are, and that’s something truly special. 

With heartfelt warmth and encouragement, 

Brenda Bacich 

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