Square Breathing Technique

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Square Breathing

A quick reset button

Need a quick reset button? This is our quick trick to focus the mind and relieve stress.

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Square Breathing, also known as “Box Breathing”, is a style of breath exercise that uses a few different meditation strategies to refocus attention, and calm frazzled nerves. Read more science-y stuff about breath and neural circuits here and here

Meditation Strategies:

  • Counting

  • Breath control

  • Add on - Gratitude practice

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You can do this anywhere. Just start by sitting tall in your chair, both feet on the floor. It’s important that you are comfortable so adjust all of the things before you begin . Then, it’s just four simple breath components - done to a count of four.

Inhale 2-3-4

Hold 2-3-4 (holding your in breath)

Exhale 2-3-4

Hold 2-3-4 (Holding on empty)

Focusing on the breath and the count of four, repeat the same process until you feel relaxed.

Add- On a little extra - Gratitude Practice

Hone in on that focus by adding on a mental challenge.

Photo by  Nicolas Ukrman  on  Unsplash

Imagine the shape of a square - while you are breathing in 2-3-4 trace your mind along the top of the square from left to right and think of one thing you are grateful for. While you are holding your breath 2-3-4 trace your mind along the right side of the square from top to bottom and think of another thing you are grateful for. Continue around the square either repeating your four gratitude elements or create a running list.

Inhale 2 3 4
GRATEFUL FOR MY PHYSICAL HEALTH

Hold 2 3 4 (holding your in breath)
GRATEFUL FOR THE GREAT BOOK I’M READING

Exhale 2 3 4
GRATEFUL FOR MY JOB

Hold 2 3 4 (Holding your breath out)
GRATEFUL FOR THE APPLE IN MY LUNCH