Square breathing is a perfect breathing technique for stressful situations. This type of breathwork is an effective way to shift your energy in times of stress, connect you more deeply with your body, calm your nervous system, slow down your heart rate, lower blood pressure, and reduce the stress in your body.
It is also referred to as the box breathing technique, 4×4 breathing, four-square breathing, and 4-part breath.
Here are instructions for square breathing and some ideas for when to practice the technique. We’ll also share tips for making the breathwork as effective as possible.
How square breathing works
Set up for square breathing
If possible, it is usually a good idea to sit in a comfortable chair with your back supported. Place both of your feet on the floor. Really feel the support of the chair and floor under you.
You might even think about the layered quality of support with the chair under you, the floor under the chair, the foundation of the building under the floor, and the earth under the building.
Alternatively, you can sit in a seated meditation in a comfortable position or even lie down. The important thing is that your body is open to allow the breath to flow freely.
How to do square breathing
Square breathing involves four equal parts, making it both easy to remember and simple to practice anywhere to relieve daily stress.
Here’s how it works:
- Begin by slowly exhaling all of your air out.
- Then, gently inhale through your nose to a slow count of 4.
- Hold at the top of the breath for a count of 4.
- Then gently exhale through your mouth for a count of 4.
- At the bottom of the breath, pause and hold for the count of 4.
Setting an intention or image
A visualization exercise might be helpful during this mindfulness practice. You might want to set an intention, or invite a neutral or positive image to focus on during your breathing practice. Your intention could be “relaxation,” "stress relief" or “healing” — whatever you find engaging and authentic for you in your daily life.
If the image of a square works for you, you can imagine your breath and the pauses/holds in between the breath moving around the image of the side of the square. These breathing patterns will induce a relaxed feeling in your body, activating your parasympathetic nervous system and giving you mental clarity.
When to use square breathing
Square breathing can be useful in many situations, including:
- To calm yourself down when faced with stress or feeling overwhelmed
- Before you need to respond to a high stress situation
- When trying to sleep
- To reduce work stress
- To reset your creative juices
- When you need to clear your head
- In a meeting at work
- When setting your intentions for the day
- When making a big decision
Where to practice square breathing
One of the great things about engaging in any breathwork practice is that you can do it anywhere and make it part of your daily routine.
It doesn’t require a yoga mat, meditation pillow, candles, essential oils or any other special equipment! You can practice this on the train, at work in a meeting, or during a tense situation with a partner.
However, you can also practice square breathing when you are not in a high-stress situations. This gives you extra practice to take this exercise to another level.
Set up the environment to be meditative by dimming the lights or lighting a candle. It can be useful to practice this when you are not stressed, so that it is a familiar resource you can call on during moments of higher stress as a simple relaxation technique.
Taking just a few moments out of your day during stressful times to concentrate and take deep breaths will calm your mind and body, giving you an opportunity to hit the reset button and get refreshed!
Find a therapist in your state below that specialize in stress management.
Managing stress effectively is crucial for maintaining both your mental and physical health. If you’re feeling overwhelmed, it might be time to seek support from a therapist who specializes in stress management. At Zencare, we make it easy to find a therapist in your state who can help you develop personalized strategies for coping with stress.
Our vetted therapists are experienced in a variety of techniques designed to reduce stress, including breathwork, mindfulness practices, and other stress management approaches. They’ll work with you to understand your unique challenges and tailor their methods to suit your needs. Whether you’re interested in learning new breathwork techniques, exploring mindfulness, or finding other ways to manage stress, our therapists can provide the guidance and support you need.
Explore our directory below to connect with a Zencare therapist in your area. Taking this step could be the key to regaining your sense of calm and balance.