Square Breath - Box Breath
by Veda Spidle
Square Breath is known by a variety of names. The idea with this technique is for all inhalations, exhalations, and pauses in our breathing to be the same length of time. Imagine that each part of our breathing is an equal-length side of a square. The potential benefits of this breathing practice include: encouraging feelings of calmness and relaxation, and aiding in dissolving feelings of stress and anxiety.
Transcript
We will practice this technique sitting upright with an elongated spine in Sukhasana,
An easy pose,
Or you can lay back comfortably at an angle.
We'll use a four second count for each part of the breath and if at any point it doesn't feel good for you,
Release the technique,
Come back to it when you're comfortable.
It might not be for you.
Taking care that when you're pausing the breath that they are gentle suspensions and they are not choking off the breath,
Closing the eyes or keep a soft unfocused gaze,
Bring your attention first to the belly breath or your long deep breath.
Breathe in and out of the nose.
And with your next inhale we begin.
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
And release the technique.
Just remaining steady with your long deep breath or your belly breath.
And slowly open your eyes when you feel ready.
And you can build this technique up to three minutes,
Five minutes,
An amount that feels comfortable for you.
If at any point four seconds feels like it's too long or too short,
You can adjust the time,
But make sure to keep all parts of the breath even.
Meet your Teacher
4.7 (631)
Recent Reviews
Terry
February 2, 2026
Nice simple little practice. Well explained and guided.
Marc
November 17, 2025
Feel much better. I love it. Praise the Lord for your help!
Jill
July 15, 2025
I loved the Square ⬛️ breathing 😁
Ruth
August 7, 2024
Thank you for the meditation today. My name is from 7W. We do a meditation with our teacher at the beginning of every English lesson. What I liked most about your meditation today is Thank you for the meditation today. My name is sophie from 7W. We do a meditation with our teacher at the beginning of every English lesson. What I liked most about your meditation today is how relaxing it was and the 4 second break in between each breath. Great job!
Laura
October 6, 2023
Great meditation
Olivia
September 10, 2023
I loved this, thank you so much! 😊💕🙏
Sophia
July 3, 2023
She taught it so well.
Logan
July 2, 2023
Great for if you're short on time :)
Colleen
May 22, 2023
Thank you for the clear instructions and even pace!
Mark
May 22, 2023
Hard but good !