Quieting The Mind With Square Breathing

In this guided breathing meditation, you will learn how to quiet your mind, and calm your thoughts with a very simple breathing technique, called Square or Box Breathing. The technique is basically drawing a square or a box with each breath, by inhaling, holding it in, exhaling and holding it out in equal counts.

When the mind focuses on two concepts at the same time, in this case, counting and breath, thoughts naturally lose their intensity. Experiment, and experience the difference.

Transcript

Hi there,

I'm Arda Azdemir,

Founder and Spiritual Mentor at Rise to Realize.

In today's practice,

I'd like to show you how to quiet your mind and calm your thoughts with a very simple breathing technique called square or box breathing.

The technique is basically drawing a square or a box with each breath by inhaling,

Holding it in,

Exhaling and holding it out in equal counts.

For today's practice,

We'll keep the count at 5.

Let's do it together.

First,

Find a comfortable place to sit down.

Put your feet flat on the floor and place your hands on your lap,

Palms facing down.

Now take a deep breath in and when you're exhaling,

Close your eyes.

In your next inhale,

Start the count 1,

2,

3,

4,

5.

Hold your breath 1,

2,

3,

4,

5.

Now slowly exhale 1,

2,

3,

4,

5.

Hold your breath out 1,

2,

3,

4,

5.

Immediately next cycle,

Inhale 1,

2,

3,

4,

5.

Hold your breath 1,

2,

3,

4,

5.

Slowly exhale 1,

2,

3,

4,

5.

Hold your breath out 1,

2,

3,

4,

5.

Inhale 1,

2,

3,

4,

5.

Hold your breath in 1,

2,

3,

4,

5.

Inhale 1,

2,

3,

4,

5.

Hold your breath out 1,

2,

3,

4,

5.

Let's do two more cycles.

Inhale 1,

2,

3,

4,

5.

Hold your breath in 1,

2,

3,

4,

5.

Exhale slowly 1,

2,

3,

4,

5.

And hold your breath out 1,

2,

3,

4,

5.

Inhale 1,

2,

3,

4,

5.

Hold your breath 1,

2,

3,

4,

5.

Now slowly exhale 1,

2,

3,

4,

5.

Hold your breath out 1,

2,

3,

4,

5.

Beautiful.

Well done.

Now go back to normal breathing.

Normal breathing.

Let your eyes stay closed.

Try not to look for anything.

Simply observe your breath flowing in and out of your lungs,

Through your nose,

In and out.

Just notice subtle differences in your body.

Observe whatever is arising.

Observe whatever is pulling your attention without getting attached.

Just observe whatever is happening in your mind right now.

Take a deep breath in again.

And when you're exhaling,

Slowly open your eyes and come back to full consciousness,

Full awareness.

Look around your room and feel your body in this deep,

Deep relaxation.

Notice the mind and calmer thoughts.

And now you can go about your day,

Hopefully with less busyness in your mind,

With less intruding thoughts.

Thank you for practicing with me.

I'm Arda Azamir.

And thank you for listening to another Rise to Realize guided meditations.

If you enjoyed this practice,

Please share it with your family and friends,

And also leave a comment about your experience to inspire others.

Until next time,

Be well.

Reviews

Thank you for this breathing practice . 🙏Love you guidance and explanations about the benefits . ❤️
Very effective pranayama .

Thank you! This is just what I needed this morning.