This blog post includes a free guided square breathing meditation as well as an infographic. Square Breathing, also known as box breathing or four-square breathing, is a powerful stress reliever and concentration sharpener. Slow and intentional breathing can regulate and calm your autonomic nervous system, which will help you feel more at peace and relaxed; it also reduces anxiety, depression, anger, and confusion.

Holding the breath allows CO2 to build up in the blood and stimulates the parasympathetic nervous system, which is the body’s natural rest and digest response. When the parasympathetic nervous system is activated, it creates a calm and relaxed feeling in the mind and body.

The square breathing tool is helpful to manage symptoms of

• Stress, worry, and anxiety

• Pain

• Insomnia

• Generalized Anxiety Disorder

• Panic Disorder

• Posttraumatic Stress Disorder

• Depression

Listen to a guided square breathing exercise

Download the free infographic

Tips for square breathing

• It might be difficult to get the hang of it- be patient with yourself.

• It is normal to get dizzy if you practice it for the first time. If you get dizzy, return to normal breathing.

• The more you practice it, the easier it will get.

• Adjust this exercise to what feels comfortable for you. There is no right or wrong way of doing this.

Instructions

• Find a quiet and private space.

• Sit or stand up straight and put both feet flat on the ground.

• Put one hand on your tummy and the other on your chest.

• Slowly inhale through your nose for four counts.

• Hold your breath for four counts.

• Slowly exhale through your mouth for four counts.

• Hold your breath for four counts.

• Repeat four times.

Square Breathing Script

For the next few minutes, we’ll do an exercise called square breathing. During our time together, you will inhale for a count of four, then hold your breath for a count of four. Thereafter, you will slowly exhale again for four counts and then hold your breath again for a count of four. We will continue doing this square breathing for the next five minutes. Before we start, find a comfortable place to sit with a straight spine and feet flat on the ground. You can put one hand on your tummy and the other on your chest.

Adapt this exercise in a way that feels comfortable for you. Remember, there is no right or wrong way of doing this.

When you’re ready, close your eyes or gently lower them.

Take a moment to notice your breath. Your normal inhale and exhale.

And when you are ready…

Inhale for … four… three… two… one.

Hold it…four.. three… two… one.

Exhale… … four.. three… two… one.

Hold it for four again… four.. three… two… one.

Let’s continue this exercise for the next few minutes (Repeat 3 times)

Inhale for … four… three… two… one.

Hold it four… three… two… one.

Exhale… four… three… two… one.

Hold it for four again… four… three… two… one.

Allow your breathing to return to normal. Notice your inhale and exhale for a moment. Notice how your body feels. Does anything feel different?

 When you’re ready, slowly come back to where you’re at. Take a deep breath in and thank yourself for making time for you by gently saying, 

“Thank you for taking care of me”…“Thank you for taking care of me.”

Resources

Box Breathing

Information on this website is provided for information purposes only and is not intended as a substitute for the advice provided by a mental health therapist or other healthcare professional. No information offered here should be interpreted as a diagnosis of any disorder, nor an attempt to treat or prevent or cure any disease or condition. Names, characters, places, and incidents on this website are for illustrative purposes only. Any resemblance to actual events or locales or persons, living or dead, is entirely coincidental.