At Cedar Tree Counseling we’ve been taking a lot of time to address the issue of self care and stress reduction with our clients during these days of crisis in all of our communities.

Today I’d like to briefly offer a breathing technique that can be really helpful in slowing down your anxious thoughts and returning to a more balanced state of mind. It’s called “square breathing” and it’s pretty simple. All you’re going to do is breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4, and hold for a count of 4.

Breathe in…2…3…4, hold…2…3…4, breathe out…2…3…4, hold…2…3…4.

The counting will help your mind stay focused on the activity.  

Try to take a few minutes each day to get really present to yourself. See this as a way of slowing your thoughts, especially if you struggle to contain them.

If you’re looking to expand your mindfulness practice, check out 25 Ways to Practice Mindfulness to Lower Anxiety & Increase Self-Care.


For more COVID-19 resources and videos, click here! And, if you have questions about mindfulness, stress reduction, self care, or just need someone to help you cope these days, please feel free to reach out to us here at Cedar Tree Counseling.

Stay safe and healthy!



Matthew Hanlon

Matthew Hanlon

Men & Couples Therapist | MA, LMFT

I help men and their families, who are hurting, angry, and struggling to find their way through life’s challenges, to create real and lasting change.

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(630) 797-9872 Ext. 1

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Geneva, IL 60134

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