Square breathing meditation exercise
This breathing meditation, or what some may know as the Box breathing exercise, is a very simple method of focusing the mind, this time using controlled, deliberate breathing.
Benefits of Practicing this Breathing Meditation
Looking for a simple way to melt away tension during a stressful day? Or maybe need a break to refocus your attention? Square breathing is a simple and effective way to calm yourself down at the moment you meet it. Plus, you can enjoy a few minutes of peace.
How to Practice the Square Breathing Meditation
Square breathing is very simple.
A square has four equal sides.
Square breathing has four equal sections.
Inhale for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, hold it for 4 seconds again, and repeat. If you find it hard to hold your breath for 4 seconds in this cycle, count to 3 when going around your square instead.
It can also be helpful to imagine moving along the edges of a square object. Visualize yourself breathing around the 4 corners of a square, a box, a window, a photo frame, or anything else that’s square
Continue this activity for around 4 to 6 cycles, and as you get used to it, expand the amount of time you continue this deeper, calm breathing pattern to 10 or 15 minutes.
Namaste!
Timestamps
00:00 Welcome to this Mindfulness of breathing meditation practice
00:34 Square Breathing meditation technique explanation
02:40 The Square Breathing exercise
05:33 Thanks for joining me in this powerful breathing practice
Additional Resources
How to Get Started With Meditation
If you're a beginner, the easiest way to get started is to try guided meditation like this one. Guided meditation means using a pre-recorded script that will walk you through everything you must do at any given stage.
Essentially, this helps direct your attention and show you what you must reflect on or pay attention to at any given time.
Learning to meditate and making it a part of your life are two very different things. And you may find it challenging to adopt this new behavior meaningfully. Read this article where I share 4 essential tips for how to meditate successfully and with ease.
And lastly, if you'd like to better understand Mindfulness and its practices, join me at the Mindfulness for Beginners Workshop Experience.
