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your final projects might seem huge...bit by bit, bird by bird, you'll write those paragraphs, study those notes, finish those exams...(Anne Lamott's book tells the lovely bird story.)

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USF Learning Center Study Tips and Support

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USF Learning Center Study Tips and Support

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The Learning Center strives to foster the enhancement of academic skills and abilities to assist students in becoming independent learners by providing multiple layers of support to USF undergraduate and graduate-level students. With the goal of increasing student persistence and self-regulation, The Learning Center provides:

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You can do it! Be kind to yourself and reach out for help if you need it. We're here for you!!!

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You can do it! Be kind to yourself and reach out for help if you need it. We're here for you!!!

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You can do it!! Summer break is just around the corner! 

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You can do it!! Summer break is just around the corner! 

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You got this! Box Breathing can really help with anxiety and stress.

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You got this! Box Breathing can really help with anxiety and stress.

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What is box breathing?

Box breathing, also known as square breathing, is a technique used when taking slow, deep breaths. It can heighten performance and concentration while also being a powerful stress reliever. It's also called four-square breathing.

This technique can be beneficial to anyone, especially those who want to meditate or reduce stress. It's used by everyone from athletes to U.S. Navy SEALs, police officers, and nurses.

You may find it particularly helpful if you have a lung disease such as chronic obstructive pulmonary disease (COPD).

Before you get started, make sure that you're seated upright in a comfortable chair with your feet flat on the floor. Try to be in a stress-free, quiet environment where you can focus on your breathing.

Keeping your hands relaxed in your lap with your palms facing up, focus on your posture. You should be sitting up straight. This will help you take deep breaths.

When you're ready, start with step 1.

Sitting upright, slowly exhale through your mouth, getting all the oxygen out of your lungs. Focus on this intention and be conscious of what you're doing.

Inhale slowly and deeply through your nose to the count of four. In this step, count to four very slowly in your head.

Feel the air fill your lungs, one section at a time, until your lungs are completely full and the air moves into your abdomen.

Hold your breath for another slow count of four.

Exhale through your mouth for the same slow count of four, expelling the air from your lungs and abdomen.

Be conscious of the feeling of the air leaving your lungs.

Hold your breath for the same slow count of four before repeating this process.

According to the Mayo Clinic, there's sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

This system regulates involuntary body functions such as temperature. It can lower blood pressure and provide an almost immediate sense of calm.

The slow holding of breath allows CO ₂ to build up in the blood. An increased blood CO ₂ enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body.

Box breathing can reduce stress and improve your mood. That makes it an exceptional treatment for conditions such as generalized anxiety disorder (GAD), panic disorder, post-traumatic stress disorder (PTSD), and depression.

It can also help treat insomnia by allowing you to calm your nervous system at night before bed. Box breathing can even be efficient at helping with pain management.

If you're new to box breathing, it may be difficult to get the hang of it. You may get dizzy after a few rounds. This is normal. As you practice it more often, you'll be able to go longer without the dizziness. If you get dizzy, stay sitting for a minute and resume normal breathing.

To help you focus on your breathing, find a quiet, dimly lit environment to practice box breathing. This isn't at all necessary to perform the technique, but it can help you focus on the practice if you're new to it.

Ideally, you'll want to repeat the box breathing cycle four times in one sitting.

Do box breathing several times a day as needed to calm your nerves and relieve stress.

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Learn the steps of box breathing and discover how it can help relieve anxiety and stress. Watch a GIF that helps you perform this technique that's used by everyone from Navy SEALs to nurses. Find out about its various benefits, get tips for beginners, and more.

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Summer break is so near!!  The finish line is almost here!  :)

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Summer break is so near!!  The finish line is almost here!  :)

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You totally got this!! Little Miss Hoagie is cheering you on too!! 

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You totally got this!! Little Miss Hoagie is cheering you on too!! 

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Extend to yourself all of the kindness that you would your dear friend.  :)

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Extend to yourself all of the kindness that you would your dear friend.  :)

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Good luck with finals! As you're wrapping up your projects for the semester, know that we're rooting for you, and don't forget to take breaks!