Square Breathing For Stress Relief & Improved Focus

Enjoy this four-by-four square breathing technique designed to heighten performance, improve concentration, and help you to take charge of your breath. Often referred to as "box breathing" this practice is accessible for all levels of practitioners and is beneficial for anyone who wants to reduce their stress and meditate.

Transcript

Great, You're here. Let's take a moment to drop into presence and breathe together. We'll practice this four count breath. We'll practice by inhaling for a count of four, Pausing, Holding your breath in for a count of four, And then exhaling the breath out for a count of four before repeating that again. This square breath that I'm going to guide you through is a four by four technique. It will help you to feel more grounded, Present, And what's great is you can do this in a very short period of time and start to feel really connected to yourself again. Be ready to face your day with more ease and more joy. To begin the breath, Allow your belly to relax. Sit up tall but relax your shoulders away from your ears. If you're lying down, Perfect. Allow your body to completely let go and rest. Breathe in for a moment normally. Just inhale and out and begin to bring some awareness to the way the breath is moving through you. You might notice that your breath feels fluid and moving or may feel stuck and maybe shallow. Perhaps it's only moving through the chest but not reaching your belly. Let go of any judgment and see if you can breathe a little more deeply. Full breaths. No big deal. You're bringing lots of ease to this and totally relaxing yourself. Now that your body is a little more relaxed, Let's begin square breathing. Begin by breathing in. One, Two, Three, Four. Hold. Two, Three, Four. Exhale, Breath. Two, Three, Four. Hold. Two, Three, Four. Inhale, Breath. Two, Three, Four. Hold. Two, Three, Four. Exhale, Breath. Two, Three, Four. Hold, Breath. Two, Three, Four. Inhale, Breath. Two, Three, Four. Hold your breath. Two, Three, Four. Exhale, Breath. Two, Three, Four. Hold your breath. Two, Three, Four. Inhale, Breath. Two, Three, Four. Hold your breath. Two, Three, Four. Exhale breath. Two, Three, Four. Hold the breath. Two, Three, Four. Inhale. Two, Three, Four. Hold your breath. Two, Three, Four. Exhale breath. Two, Three, Four. Hold your breath. Two, Three, Four. Inhale breath. Two, Three, Four. Hold your breath. Two, Three, Four. Exhale breath. Two, Three, Four. Hold your breath. Two, Three, Four. Inhale. Two, Three, Four. Hold. Two, Three, Four. Exhale breath. Two, Three, Four. Hold your breath. Two, Three, Four. Inhale breath and repeat this process until you feel calm, Steady, And grounded.

Reviews

Excellent meditation for a short time to feel centered and calm!

Thank you! This was so relaxing! I have listened to other square breathing meditations that felt too rushed or stiff, this was soothing and grounding. 💓

Excellent! Just what I neeeded. I feel like all my tension has been released.

The exact gentle guidance I needed. Soothing and so effective. Grateful and will return often.

You get into the practice nice and quickly, and your voice is gentle. Very fond of this particular square breathing practice.