Square breathing to calm the mind

Square breathing is one of the simplest breathing techniques I know to calm your nervous system, which will calm your mind and your body.  And the beauty of it is that you can do it literally anywhere!

Square window looking out over the city scape.  Learn the technique of 'Square breathing' with Sarah Tuckett Psychotherapy and Counselling North Brisbane
Photo by Alvan Nee on Unsplash

How to do square breathing

  1. Visualize the four sides of a square in your mind’s eye.   Or find a square shape in front of you. e.g. the window of the bus.
  2. Inhale as your mind travels along the first side of the square.  You may want to count slowly up to 5 of 6.  It can be any number, as long as you are focusing on slowing your breath down.
  3. Hold your breath as you travel along the next side. Again counting to 5 or 6.
  4. Exhale as you travel along the third side. Counting to 5 or 6 slowly.
  5. Hold your breath as you travel along the final side counting to 5 or 6 slowly.
  6. Start again.
  7. Do 3 or 4 sets.  Or as many as you feel like.
  8. Check-in with your body.  What physical sensations are you aware of?  Do you feel calmer than before? 

For more breathing, movement and rest techniques, hop on over to the Resources page.

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Square breathing was last modified: June 19th, 2020 by Sarah Tuckett