Marvel’s latest hit TV show, Wonder Man, has captured the hearts of viewers with its action-packed storyline and dynamic characters. One of the standout stars of the show is Yahya Abdul-Mateen II, who plays the lead role of Simon Williams. The talented actor brings a depth and vulnerability to his character, making him relatable to viewers of all ages.
Simon Williams is an aspiring actor struggling to make it big in the entertainment industry. His dream is to star in a major remake of his favorite childhood superhero film, Wonder Man. Along the way, he meets Trevor Slattery, played by the legendary Sir Ben Kingsley. The two actors strike up an unlikely friendship as they navigate their way through the cut-throat world of Hollywood, all in pursuit of their big break.
Throughout the series, Simon battles with anxiety, his racing thoughts and emotions getting the better of him. In one particular scene, Trevor teaches Simon about the art of “box breathing” to help him regulate his emotions. This simple yet effective technique has now become popular among viewers, with many adopting it in their own lives to manage their anxiety.
Box breathing, also known as square breathing or four-square breathing, is a powerful tool for managing stress and anxiety. It involves taking slow, deep breaths in a specific pattern, which helps to calm the mind and body. The exercise is called box breathing because it follows the shape of a square or a box.
To try box breathing, follow these steps:
1. Breathe in for four seconds, while mentally drawing one side of a box.
2. Hold your breath for four seconds, while mentally drawing the next side of the box.
3. Breathe out for four seconds, while mentally drawing the third side of the box.
4. Leave your lungs empty for four seconds, while mentally drawing the fourth side of the box.
While this exercise is generally safe for most people, it is always advisable to consult a doctor before trying it, especially if you have high blood pressure or are pregnant.
Mental health professionals highly recommend box breathing as a powerful tool for managing anxiety. According to Counselling Directory member Donna Morgan, it is one of the simplest and most effective techniques she uses in her work as an anxiety therapist. She adds that popular culture, such as Wonder Man, sometimes introduces people to techniques that are genuinely powerful.
Proper breathing has many benefits, including reducing stress and anxiety levels, slowing down heart rate, and lowering blood pressure. Morgan explains that box breathing is particularly effective because it creates balance and predictability, which is reassuring for an anxious nervous system. By stimulating the vagus nerve and supporting the parasympathetic nervous system, box breathing helps the body enter a state of rest and repair.
Sabah Moran, another Counselling Directory member, agrees that box breathing is an effective strategy for regulating stress hormones and activating the parasympathetic nervous system. When we are anxious, our fight or flight response is activated, causing symptoms such as raised heart rate, shallow breathing, and sweaty palms. By controlling the breath, we can bring the levels of oxygen and carbon dioxide back into balance, reducing the levels of adrenaline and cortisol in our system.
Donna Morgan also notes that box breathing sends a clear message to the brain that we are safe. As we consciously slow down our breathing and create even counts, we can influence our own state, rather than feeling overwhelmed by it. Over time, this technique can help individuals feel more in control of their emotions and manage their anxiety effectively.
In addition to box breathing, therapists also recommend grounding techniques such as the “5,4,3,2,1 method” to bring someone out of anxious thinking and back into the present moment. This method involves using the senses to redirect attention to neutral sensory data. It works by:
1. Naming five things you can see.
2. Noticing four things you can feel or touch.
3. Identifying three things you can hear.
4. Noticing two things you can smell.
5. Naming one thing you can taste or one thing you appreciate.
Explaining why this method works, Morgan says that when someone is anxious, the amygdala is activated, and the brain is constantly scanning for threats. By redirecting attention to the senses, this method signals safety to the nervous system and engages the prefrontal cortex, which supports rational thinking and emotional regulation.
Like box breathing, the “5,4,3,
