How to Practise Square Breathing
Last updated August 12, 2021
Square breathing, or box breathing as it is commonly known, is an easy and simple way to calm down your busy brain. It’s a useful technique to add to your mental toolkit, and something you can do this anywhere, anytime when you feel stressed.
Square breathing mind hack
Move your focus to your breathing. How does it sound? The rhythm of your breath is a sure sign of your stress levels in any given moment.
If you’re feeling calm and relaxed right now, chances are your breathing is normal. You are taking comfortable, deep breaths in a relaxed rhythm.
But if you’re feeling stressed right now, you’ll find that you are breathing in shorter, shallower breaths with an occasional deep breath. This means you are in fight or flight mode, and this is where square breathing can help.
In this exercise, our goal is to get to a more relaxed state where you are taking longer, deeper breaths. This will help you focus on what’s important
To begin, take a deep breath in through your nose and right down into your diaphragm to the count of 4.
1,2,3,4.
Now, hold this breath for the count of 4.
1,2,3,4.
Then finally breathe out slowly to the count of 4.
1,2,3,4.
Now, hold this breath for the count of 4.
1,2,3,4.
This will tell your nervous system it's time to relax.
Now, keep practising the count, in for 4. Try this 5 times and see how you feel.
A word on practise…
As with all of these mind hacks, this might feel silly or new to you… try not to let those thoughts interrupt you when you practise these exercises. If you find yourself thinking like this, accept that it might be something different for you, and carry on.
Think of it as learning a new skill. As with all new skills, it can feel uncomfortable when we can't do them. THIS IS NORMAL. It means you are learning!
Try practising this technique before you go to sleep tonight. It will help you relax and prepare to rest.
Recognise that practise (or doing something over and over) is the way to become proficient. So I encourage you to do these as often as you can… until you feel good about how easy it is to do. When you practise them, notice how you feel. Over time, you will notice when you begin to feel different doing the exercises. That will tell you that you are beginning to be a master.
This will all pass, in the meantime stay safe and looking after yourself.
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