Motion Matters PT. Shoulder Elbow Wrist Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body


During the busy holiday season our schedules are often bursting at the seams with Christmas parties, shopping lists, events and appointments. It can be a great time to catch up with friends and family, however it is often a very stressful season as well! Setting aside some time for relaxation and self-care can be key to managing stress during the holiday season. One activity that helps manage holiday stress is to just simply stop and focus on our breathing for a few minutes each day. One method used by many is the Square or Box breathing exercise. This exercise helps you to slow down your breath and has a calming effect on the nervous system. Try this the next time your to-do list has you pulling hour hair out! Taking just a few minutes to take 3-4 breaths like this can make a world of difference! Square or Box breathing Exercise: Step One : Breathe in through your nose while counting to four slowly. Keep your belly soft so

that you take a deep belly breath. Step Two: Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds. Step Three: Begin to slowly exhale for 4 seconds. Step Four: Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.

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