It's easy to get Around to Square Breathing

A great way to practice mindfulness.

Easy to do. 

Do it anywhere you breath.

 

What is Square Breathing?

Also known as box breathing, 4x4 breathing or four-part breath, square breathing is a type of diaphragmatic breath work—deep breathing using your diaphragm, which fills your lungs with oxygenated air more fully than shallow chest breathing. ​

This type of breathwork has been scientifically proven to help: 

• Increase calm and focus 

• Decrease stress, depression and anxiety

• Slow the heartbeat

• Lower or stabilize blood pressure 

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How to practice square breathing

The Basics:

• Breathe normally (if you’re reading this you are probably doing it already).

• Inhale through your nose and exhale through your mouth.

• Make sure your belly expands as you inhale and constricts as you exhale; (This is diaphragmatic breathing because you’re using your diaphragm.)

• Take a moment to think about each cycle of breath.

As you simply stay aware of your breathing,

you’re already practicing mindfulness.

On your next cycle, start square breathing:

1. Inhale through your nose for a count of four (1, 2, 3, 4)

2. Hold your breath for a count of four (1, 2, 3, 4)

3. Exhale through your mouth for a count of four (1, 2, 3, 4)

4. Pause and hold for a count of four (1, 2, 3, 4)

5. Repeat​

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When to practice square breathing?

On a walk, before bed, in the shower, sitting at your desk - anywhere you breath. Practicing square breathing when you’re NOT in a stressful situation - it will prepare you to do it when you are in a tense situation.

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