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Bible Box Breathing Exercise Coping Skills

To create a Scripture-focused box breathing exercise, you can replace the traditional 4-second counts with 4-part short biblical phrases (breath prayers) to anchor your mind on God's promises while regulating your nervous system.

The classic box breathing techniques involves a four-step cycle: Inhale, Hold, Exhale, and Hold. Below are three customized biblical box breathing routines designed to ground your heart and calm your body.

Option 1: The Shepherd's Peace (Psalm 23:1)

This option uses the foundational truth of Psalms 23 to address feelings of lack, anxiety, or urgency.

  • Inhale (4 seconds): “The Lord is my shepherd…” (Receive His guidance and presence).

  • Hold (4 seconds): “I shall not want…” (Rest in the stillness of His perfect provision).

  • Exhale (4 seconds): “The Lord is my shepherd…” (Release your worries and need for control).

  • Hold (4 seconds): “I shall not want…” (Settle into the truth that you have enough in Him).

Option 2: Finding Stillness (Psalm 46:10)

Perfect for moments when your mind is racing and you need to take your thoughts captive. This breaks down the command to be still and trust God.

  • Inhale (4 seconds): “Be still…” (Inhale God's quietness into your body).

  • Hold (4 seconds): “…and know…” (Let the deep certainty of His reality fill you).

  • Exhale (4 seconds): “…that I am…” (Surrender your striving and anxieties).

  • Hold (4 seconds): “…God.” (Rest silently under His supreme authority and protection).

Option 3: Overcoming Fear (Isaiah 41:10)

Use this option when battling acute fear, panic, or loneliness, reminding yourself of God’s constant companionship.

  • Inhale (4 seconds): “I will not fear…” (Breathe in His strength and courage).

  • Hold (4 seconds): “…for You are with me…” (Hold onto the truth of His immediate presence).

  • Exhale (4 seconds): “I will not fear…” (Blow out the physical tension of fear).

  • Hold (4 seconds): “…for You are with me.” (Abide peacefully in His protective shield).

How to Practice This Exercise

  1. Find a comfortable posture: Sit up straight in a chair with your feet flat on the floor, or lie down in a quiet place.

  2. Clear your lungs: Exhale all the air from your chest before you begin.

  3. Breathe from your diaphragm: Inhale deeply through your nose, letting your belly expand rather than your chest.

  4. Recite internally: Say each corresponding phrase slowly in your mind during that specific 4-second step.

  5. Repeat: Cycle through your chosen verse 4 to 5 times until your heart rate slows and your mind finds focus.

14 ways to rest without napping:

  • Doodle

  • Meditate

  • Listen to Music

  • Journal

  • Sit Outside

  • Face time a friend

  • Watch a Show

  • Read

  • Bake a treat

  • Airplane mode

  • Stretch

  • Tidy Up

  • Cuddle

  • Maintain your Boundaries

How Trauma Hides:

  • Anxiety, Fear

  • Sadness, hopelessness

  • Shock, denial, disbelief

  • Body aches, pains

  • Anger, irritability, mood swings

  • Withdrawal from others, isolation

  • Difficulty concentrating, confusion

  • Muscle tension

  • Guilt, shame

  • Racing heart

  • Nightmares

  • Fatigue, insomnia

  • Easily startled, hypervigilance

  • Intestinal issues

  • Social awkwardness

  • Mental health diagnoses such as OCD, ODD, ADHD

  • Depression

  • Worry

Talking About Suicide with Friends and Peers

What YOU Can Do

ASK:

Suspect someone might be thinking about suicide? You can ask them.

You won’t encourage someone to consider suicide just by asking them about it.

Instead, you are giving them a way to talk about it instead of acting on it.

LISTEN:

Give someone space to talk without fear of judgement. This is one of the most powerful ways to help someone.

Listen without jumping in and giving suggestions. If you offer too many solutions, you might sound like you are passing judgement on their feelings.

KNOW COURAGE WHEN YOU SEE IT:

Thank them for trusting you. It takes a lot of courage to tell someone about suicidal thoughts.

Tell a friend that you can’t agree to keep their secret. It takes courage to tell

someone that you can’t agree to keep their secret if they are suicidal and need help.

HELP TAKE SOME OF THE PRESSURE OFF:

Offer to go for a walk together or share a playlist. These can be useful for taking a mental break.

Don’t agree to keep secrets if a friend is suicidal - that is a promise you can’t keep.

There might be times when someone does not want your help. In these situations, knowing when and how to seek guidance from suicide prevention and mental health resources is vital and will help you as you try to connect someone to the care and protection they need.

Hotline: 988

Crisis Text Hotline:

741741

24/7

103 self-care ideas that truly work:

  1. Swap one unhealthy snack for a healthy food choice.

  2. Set a goal to drink more water.

  3. Guard your time and learn to say “No.”

  4. Read a Psalm each day

  5. Go for a walk.

  6. Do a crossword puzzle.

  7. Get a good night’s sleep.

  8. Don’t overschedule.

  9. Try a 5-minute workout routine.

  10. Use a step tracker.

  11. Prioritize your own goals.

  12. Ask for help.

  13. Accept help when it’s offered.

  14. Light a candle.

  15. Choose joy.

  16. Avoid negativity.

  17. Meditate on the promises of Gods

  18. Practice mindfulness.

  19. Read more books.

  20. Embrace journaling.

  21. Do a brain dump.

  22. Practice diaphragmatic breathing.

  23. Make a scrapbook.

  24. Go for a run.

  25. Set a weight-lifting goal.

  26. Draw or doodle.

  27. Get an adult coloring book.

  28. Listen to a podcast.

  29. Complete a jigsaw puzzle.

  30. Try pilates.

  31. Add a multivitamin or tincture to your routine.

  32. Go screen-free for a day.

  33. Get a fun face mask.

  34. Listen to your favorite music.

  35. Watch the sunrise or sunset.

  36. Take the dog for a walk.

  37. Call a friend just to chat.

  38. Dance it out.

  39. Say affirmations.

  40. Practice gratitude.

  41. Do a random act of kindness.

  42. Quit one bad habit.

  43. Make a vision board

  44. Paint your nails.

  45. Enjoy a cup of herbal tea.

  46. Pick wildflowers.

  47. Enjoy your favorite snack.

  48. Take a bubble bath.

  49. Go for a hike.

  50. Learn something new.

  51. Go thrifting.

  52. Listen to an audiobook.

  53. Eat more fruits and vegetables.

  54. Daydream

  55. Spend time exploring nature.

  56. Plan a dream vacation.

  57. Declutter

  58. Ride a bike.

  59. Go stargazing.

  60. Learn a new language.

  61. Try a new recipe.

  62. Enjoy chocolate.

  63. Grab coffee with a friend.

  64. Go paddling.

  65. Garden

  66. Get a massage.

  67. Try a new hairstyle.

  68. Memorize an inspirational quote or verse.

  69. Stretch

  70. Write a letter to a friend and actually mail it.

  71. Take a break from social media.

  72. Play a video game.

  73. Get noise-canceling earplugs or headphones.

  74. Forgive

  75. Take deep breaths.

  76. Learn self-defense.

  77. Let yourself sleep in.

  78. Take a class.

  79. Let yourself off the hook.

  80. Join a book club.

  81. Snuggle with a pet.

  82. Put yourself in “time out.”

  83. Soak your feet in lavender epsom salt.

  84. Buy a new bra.

  85. Add extra butter to your toast.

  86. Take a long hot shower.

  87. Accept a compliment with “thank you.”

  88. Take your time.

  89. Spend some time outdoors.

  90. Try something new.

  91. Prep meals and snacks.

  92. Binge your favorite tv show.

  93. Enjoy a seasonal treat.

  94. Use paper plates and skip the dishes.

  95. Outsource a lesson.

  96. Listen to music.

  97. Join a mom’s group.

  98. Join a small group at your place of worship

  99. Practice strewing.

  100. Give yourself permission.

  101. Find an accountability partner.

  102. Stop and smell the flowers.

  103. Wear comfortable shoes.


Courtesy of Jessica from the Waldock way 100 Simple Self-Care Ideas for Homeschool Moms