A healthy mind has an easy breath. -Author Unknown
In our busy lives, it is hard to take a moment to catch your breath. Our lives are often over- scheduled and despite our best intentions, it can be hard to fit in time for self-care. Breathing exercises are quick and easy ways to relieve our building stress.
Square breathing, also known as box breathing or four-square breathing, is a technique to control the breath and become more mindful. I’ve done this breathing exercise while waiting at the doctor’s office, while in the grocery store line-up, and even on my morning commute.
How to do the Square Breathing Exercise:
- Sit with both your feet firmly on the ground and your back straight.
- Breathe in through your nose for four counts.
- Hold your breath for four counts so the air fills your lungs.
- Exhale for four counts until your lungs are empty.
- Hold your breath for more four counts.
- Repeat 2-3 times at minimum.
You can visualize the four sides of a square as you complete the exercise. While you could just take a few deep breaths, I find the counting in conjunction with the breathing exercise allows me to become focused on the present moment. I hope you add this breathing exercise to your arsenal of techniques. If you want a few other breathing exercise ideas, check out this list.
What success have you had with this breathing exercise?