Square Breathing

Square breathing is a technique used to calm and focus the breath, body, and mind. My doctor "prescribed" this technique to me to improve sleep and decrease stress. She says, "this causes your body to relax and flip the switch to the parasympathetic system. Using a pulse ox meter will show your heart rate change; if your heart rate decreases by ten beats after doing a couple of square cycles-you have accomplished your goal and shifted to the rest and digest part of your nervous system."

Transcript

Welcome to this brief meditation where we are going to use a technique some call box breathing,

Some call square breathing.

I'd like to begin just by using the image of a square and we're going to mentally trace it.

You can use your finger in the air on your leg to also trace.

We're just going to trace the left side of the square going up the left side,

Across the top towards the right,

Down the right side of the square,

And across the bottom of the square towards the left.

As we breathe during this time together,

When we trace that left side of the square going up,

That will be our inhale.

Tracing across the top we will hold our breath.

Tracing down the right side of the square will be our exhale.

And then tracing across the bottom of the square will be another hold.

The music is going to help guide this process to keep us on track.

You hear the harp is the part where we will hold.

That ascending scale is when we inhale and hold.

Now we will exhale with that descending line until we hold.

So let's try it.

You can trace if you'd like.

Breathe in.

Two,

Three,

Four.

Hold.

Two,

Three,

Four.

And exhale.

Two,

Three,

Four.

And hold.

Two,

Three,

Four.

Inhale up the left side of the square.

Now hold as we cross the top of the square.

And exhale as we trace downward and now across the bottom of the square.

Inhale.

Hold.

And exhale.

Hold.

Now let's let the music guide us this time.

Good,

Now we're going to inhale and hold.

Exhale.

Hold.

Continue on now.

Good.

Good.

All right,

This will be our last inhale together.

Hold.

Exhale.

Hold.

And now let your breath return to its natural rhythm,

Whatever feels good to you.

And as this moment comes to a close,

Recognize the current state of your mind and the current state of your body.

And if there's anything that you would like to hold onto and carry with you throughout the rest of your day,

Go ahead and store that.

And know that you can return to it whenever you need to.

And with that,

You can go ahead and start wiggling your fingers and toes.

Maybe roll your shoulders back and begin to transition to the rest of your day.

Good.

Reviews

Thank you ! I loved the harp ascending and descending.

It’s obvious she’s adept at using music to facilitate the square breathing technique. I like that the music wasn’t too “spa sounding” and uses ascending and descending notes to cue you. Great way to start the day!

This was a great experience and she is very easy going

I loved the idea of following the music, very soothing. Thank you.

I have been listening to the box breathing 6 minute version daily for a couple of weeks now. I love having the guided music. I plan to explore other exercises you have on here.
Thank you so much.

Great! But I'd rather hear her voice than the chimes.

Really this is the 1st practice I love to start my day daily. Thank you 🙏🏻🙏🏻

I loved the guided tones. Great idea 💡 Thank you 🙏

I love how you use the music to support the box breathing ❤️

Great intro to box breathing and the sounds very helpful to folow.

Beautiful and simple! Exactly what I needed today.🥰

This was such a good meditation, i felt so soft and relaxed thank you!

That was the perfect start to my day! I adore her voice and the music. It was literally perfection.

Great box breathing meditation with music to guide you. Thank you

Really enjoying this track. Would love to see a longer version. Your music is delightful

Another wonderful musical breathing meditation . Thank you

Wonderful meditation!! I love it! 🥰 Thank you 🙏🏻

So easy to follow. The best! Please (old man here 🥴🙃🎈) lose the bell at the end. It’s hard w headphones, or if volume is up (sharing w my Sweetheart of 51+ years).

Thank you so much! You’re very gifted. 🙃🎈🎈

The music rhythm provides an excellent background for learning this technique and doing it without voice prompts. Please record a longer version!

A simple, but very effective meditation. The background music was perfect. I will try this one again.