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Self Care is Not Selfish

April 4 we had a hybrid session to focus on Self-Care is Not Selfish below are handy links and the powerpoint presentation.

Click for the Full Presentation – Self-Care is Not Selfish


  • Alessandra (Ali) Sperling​, enior Dept. Admin​, P3 Collaboratory ​
  • ​Bonnie Wasielewski​, Web Developer​, School of Environmental and Biological Sciences​, New Jersey Agricultural Experiment Station​
  • ​Susan Schwerdt​, Software Licensing Manager, Office of Information Technology,​

Box Breathing

  • Core Concept: Box breathing involves a simple, structured pattern of inhaling, holding the breath, exhaling, and holding again, all for equal counts.​
  • Common Counts: Typically, practitioners use a 4-4-4-4 pattern (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds).​
  • Stress Reduction: Activates the parasympathetic nervous system, reducing stress and anxiety.​
  • Improved Focus and Concentration: Enhances mental clarity and concentration by calming the mind.​
  • Better Sleep: Aids in promoting relaxation before bedtime, improving the quality of sleep.​
  • Emotional Regulation: Helps in managing emotions and promoting a sense of emotional balance.

How to Practice Box Breathing

  • Find a Comfortable Position: Sit or lie down comfortably with your back straight.
  • Focus on Posture:​ Relax your shoulders and place your hands on your lap.
  • Inhale Slowly: Inhale deeply through your nose, counting to four.
  • Hold Your Breath: Hold your breath for a count of four.
  • Exhale Completely: Exhale slowly and completely through your mouth for a count of four.
  • Pause Again: Hold your breath for another count of four.
  • Repeat: Continue the cycle for a few minutes.

Rutgers Cooperative Extension

Beyond our campuses, there is a large component of Rutgers that is solely dedicated to serving the needs of NJ residents, Rutgers Cooperative Extension. 

Contact your county office ( local programming in the areas of:

  • 4-H: Youth Development – County Fairs, 4-H Camp, and Clubs 
  • Agriculture and Natural Resources – Agricultural Agents, Rutgers Master Gardeners, Environmental Stewards
  • Family & Community Health Sciences – Health and Nutrition Education in Schools and Communities, virtual Wellness Wednesdays 

Wellness Wednesdays with FCHS

An initiative begun by Dept. of Family & Community Health Sciences  during the pandemic, Wellness Wednesdays webinars (Free, approx. 45 minutes) focus on a variety of topics related to food, nutrition, and healthy lifestyles. For upcoming webinars March-May 2024 and the webinar archive, see: 

Selected Titles Under Mindful Living Strategies archive:

  • Breath Your Stress Away
  • Mindful Meditation and Stress Reduction
  • Stress and Health: Finding Ways to Cope

​LinkedIn Learning Video Tutorials

LinkedIn Learning features thousands of video tutorials and training resources about business, technology, and creative skills; but stress management and healthy work life. Rutgers provides free access to LinkedIn Learning for active faculty, staff, students, and affiliates. (NetID required) 

Selected Titles under Stress Management

Additional Resources