Simple Breathing Technique for Stress & Anxiety.
What is square breathing?
Square breathing, also referred to as box breathing, is a practice that can help shift your energy and calm your nervous system. It's a slow breathing technique that is simple to do and can be done anywhere, anytime. It's especially helpful for easing anxiety, stress, insomnia, decision making, or clearing headspace.
It's recommended to begin sitting upright in a chair with both of your feet on the floor, but if you'd rather lay that is okay, too. As long as you are comfortable. Take a moment to really feel the support of the ground and chair beneath you.
How to do square breathing
- First, start by slowly exhaling completely.
- Then, gently inhale through your nose to a slow count of 4, while drawing a line with your finger.
- As you draw the next line of the box with your finger, hold at the top of the breath for another count of 4.
- Then gently exhale through your mouth for a 4 count.
- At the bottom of the breath, pause and hold for the count of 4 and close the box.
- Repeat as many times as needed, recommended is 4 full cycles.
While some will envision the shape of a box, others may focus on objects such as square windows or doors. This isn't necessary, so do whatever feels best and most the comfortable for you. Please see our visual on the flow of the square breathing technique below.
Simply taking a moment to breathe and reset your mind is a great form of self-love and self-care. If you find yourself having a stressful day this easy practice can be done on an as-need basis. However, for those who experience severe anxiety or constant stress, practicing square breathing daily is recommended.