Square Breathing

Practising square breathing for just a few minutes can have powerful effects on your mind and body. It can help to reduce stress and anxiety, help enhance focus and clarity, help balance emotions, help lower heart rate and blood pressure, help increase lung capacity and oxygen flow, boost mindfulness and presence, and help to improve sleep quality.

Music by Tranquilium

Transcript

Square breathing,

Also known as box breathing,

Is a simple yet powerful technique to calm the mind,

Regulate emotions and restore balance.

Let's begin.

Sit or lie down comfortably.

Close your eyes or soften your gaze.

Take a deep breath in and gently exhale,

Releasing any tension in your body.

Now visualise a square in your mind.

As you breathe,

Imagine tracing its edges with your breath.

Inhale for 4 seconds.

Feel your lungs expand as you draw in fresh energy.

Hold for 4 seconds.

Allow the breath to settle,

Bringing stillness to your mind.

Exhale for 4 seconds.

Release any tension,

Letting go fully.

Hold for 4 seconds.

Sit in this quiet space before your next inhale.

Inhale for 4 seconds.

Hold for 4 seconds.

Hold.

When you're ready,

Take one last deep breath in and exhale from your toes,

Bringing awareness back to your surroundings.

Open your eyes,

Feeling centred and refreshed.