Introduction To Rectangle Box Breathing

A brief introduction to a simple & practical breathing exercise, using a rectangular/square breathing pattern to relax the mind and calm the nervous system. Designed to provide you with a resource which you can utilise in real time, when ever you need to.

Transcript

This is a brief introduction to rectangular breathing,

Also known as box breathing.

It's a relaxation technique that involves taking slow,

Deep breaths in a pattern of four equal parts.

It helps to focus the mind and send a clear signal to the subconscious brain that it's okay to relax.

It can be done anywhere,

Focusing on something square or rectangle like a window or something similar,

Perhaps a picture frame or even the back of your closed phone,

Or by imagining drawing along each of the four sides of a square in your mind.

Here are the steps to perform rectangular breathing.

Firstly,

Put yourself in a comfortable position,

Sitting or lying down.

In fact,

You can do this just about anywhere,

Whenever you need to relax.

Put your troubles to one side and begin to calm your mind now by inhaling slowly through your nose to the count of four,

Whilst drawing a line up one side of the square.

Pause and float your breath across the top of the square to the count of four.

Exhale slowly through your mouth down the side of the square for a count of four.

Then pause or float your breath along the bottom of the square for a count of four to return to the starting point.

Repeat for three to five minutes until you begin to feel really nicely calm and relaxed.

Remember to breathe deeply and smoothly throughout the exercise.

This technique helps to calm the mind,

Reduce stress and anxiety,

And just as when you put a snow globe that has been shaken down onto a surface and allow it to rest for a while,

So your thoughts and emotions that have been whirling while you've been doing and thinking and feeling,

Can start to slow and regulate.

Enjoy.