Square Breathing/Box Breathing (written instructions in description)

Francesca Wehr

January 14 2023 • Duration: 5 Minutes

Box breathing, also referred to as square breathing, is a form of pranayama that promotes deep breathing as a technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body.
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Steps to practice:
Step 1: Breathe in counting to four slowly. Feel the air enter your lungs.
Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Step 3: Slowly exhale through your mouth for 4 seconds.
Step 4: Repeat steps 1 to 3 until you feel re-centered.

Tips/tricks:
- Sit in a chair, stand, or lie down on your back with one hand on your chest and one hand on your stomach. When you sit on a chair, ensure that your back is supported and your feet are firmly on the floor.
- Breath as you would normally for a minute.
- Observe the rise and fall of your chest and stomach. (If you notice that your chest is rising but your stomach is not, you are shallow breathing. If your stomach is rising, you are deep breathing activating full relaxation in your body.)
- Be aware of your breath to ensure that you are taking deep breaths, allowing your stomach to rise.
- If you are lying down or seated on a chair, you will feel your back pressed against the surface when you take a deep breath.
- If this is your first time practicing box breathing, push your stomach out while focusing on smooth, deep breaths.