3 Square Breaths

Square or Box Breathing is a simple practice to pace your in-breath with your out-breath, often done to a 4-count. Here we practice simply following the sides of a square, inhaling and exhaling on parallel sides and holding on the other parallel sides.

Transcript

Three square breaths. Wherever you are in this moment, Seated, Standing, Laying down, Or even walking, We're going to bring the image of a square to mind. If it's accessible to you right now, You're welcome to close your eyes, But that's not necessary. Bringing that image of a square to your mind's eye. We're going to trace the outline, Inhaling and exhaling along parallel sides and holding the breath along the other parallel sides. Pick one corner to start. And inhale as you trace. The side to the next corner. Hold the breath. The next. Exhale. Hold. Inhaling again. Hold. Exhale. Hold. Inhaling one more time. Hold. Exhale. Hold. And releasing back to a natural rhythm. You just completed three square breaths. You can use a four count with your breath. To pace and to match your in-breath to your out-breath. Ah, Or you don't have to count. Notice how the square helps you anchor your mind to your breath.