Square Breathing

square breathing

Square Breathing Exercise

It’s no secret that deep breathing exercises are a great way to reduce stress. Taking a few moments to concentrate and breathe deeply calms not just the mind but the body. There are several ways to practice deep breathing but it’s always a good idea to try something new. This Monday, try square breathing when you need to take a moment to settle down.

Square breathing is a great way to refocus your mind if you’ve been having a hectic day. Multitasking and busy schedules can be demanding on your brain and leave you in a fog. It’s important to take a brief break and clear your head before diving back into business as usual. You don’t need a visual aid but it can give you something on which to concentrate while you learn a new way to deep breathe.

Here is the practice:

  1. Inhale for a count of 4
  2. Hold for a count of 4
  3. Exhale for a count of 4
  4. Hold for a count of 4

While breathing and counting, imagine a square. If you’re using a visual aid, follow the four sides of a square. Each step is a corner of the square; as you count to four, move along one side of the square at a time. You can use anything square-shaped around you – a post-it note, a mouse pad, etc. Another way to visualize while square breathing is to imagine you’re running bases in a baseball diamond in slow motion.

Inhale and run to first base… two… three… four…
Hold and run to second base… two… three… four…

To start out, we recommend using GIFs that can provide you with a point of concentration. After a few sessions of square breathing, you’ll be able to visualize the square in your mind while breathing deeply.

This Monday is a great day to be square and destress!