Box Breath Aka Square Breath

Box breathing — also known as four-square breathing — is a powerful yet simple technique. This rhythm helps regulate the nervous system, calm the mind, and bring you back to balance.
Scientific Benefits:
Activates the parasympathetic nervous system, reducing stress and anxiety
Enhances focus, mental clarity, and emotional regulation
Lowers blood pressure and heart rate
Helps manage overwhelm and improves sleep quality

Practice it anytime you need to ground yourself — in the middle of a busy day, before a big meeting, or right before sleep. With just a few minutes, you can shift from chaos to calm.

Transcript

Namaste,

Welcome with a box breath,

Which actually a seven-year-old corrected me and said it wasn't really a box so much as it was a square breath.

So whatever might float your boat in terms of the name,

Please make yourself comfortable and we'll sit together practicing this breath for six cycles.

Breath count for this practice will be inhale to the count of four,

We'll hold for the count of four seconds,

Exhale for the count of four seconds,

And then hold the breath again for the count of four seconds.

If you feel any discomfort while you practice this breathing technique,

Please remember to just breathe normally and jump right back in or pause and try it a different day.

And remember not to judge yourself if there's any kind of challenge with practicing this technique today.

Make yourself comfortable seated or lying down,

Eyes open or closed.

We'll start by taking two deep breaths in just to center into this moment and relax.

When you're ready,

I'd like to invite you to inhale,

Hold,

Exhale,

Inhale,

Exhale,

Inhale,

Inhale,

Exhale,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Exhale,

Hold,

Inhale,

Hold,

Inhale,

Exhale,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Exhale,

Hold,

Inhale,

Have a wonderful day.

Let me know in the comments how this resonated for you.

And don't forget to subscribe so that you get the notifications of each new themed meditation.

Namaste.