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Square Breathing: How To Reduce Anxiety Through Breath

Updated: Apr 28, 2021

Square breathing is a type of breathing that can help you connect more deeply with your body and calm your nervous system. Here is how it works:

Sit in a chair with your back supported and both of your feet on the floor. Alternatively, you can sit in a seated meditation position or lie down. The important thing is that your body is open to allow the breath to flow freely.

This is how you do it:

  • slowly exhale all of your air out

  • inhale through your nose to a slow count of 4

  • hold your breath for a count of 4

  • then again exhale through your mouth for a count of 4

  • pause and hold for the count of 4

  • repeat as many times as you would like

Square breathing can be useful:

  • before you need to respond to a stressful situation

  • to calm down when you are feeling overwhelmed

  • when you have difficulty with sleep

  • to reduce anxiety

  • to clear your head

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