Square Breathing (or Box Breathing)
Square breathing is a technique of conscious breathing that helps calm the mind, reduce stress levels, and restore balance in the body. This method is widely used in yoga, meditation, and even by military personnel and athletes to improve concentration and emotional control.
Square Breathing (or Box Breathing)
The name "square" is related to the fact that the breathing process is divided into four equal phases, each lasting the same amount of time. This creates a balanced and structured rhythm, resembling the sides of a square.
The key elements of the exercise are similar to those of Andrew Weil's technique: smoothness, uniformity, and active engagement of the diaphragm.
Inhale (4 seconds) – slow and even inhale through the nose.
Breath retention after inhale (4 seconds) – hold the air in your lungs, and keep your body relaxed.
Exhale (4 seconds) – smooth and slow exhale through the nose or mouth.
Breath retention after exhale (4 seconds) – complete calmness before beginning the next cycle.
This structured rhythm helps calm the mind and relax the body, promoting deep focus and balance.
Each phase forms one "side of the square," and the entire cycle represents a completed "figure." This creates a balanced and rhythmic flow of breath, providing structure to the practice and enhancing the calming effect on the body and mind.
Square breathing is safe and beneficial for the vast majority of people, including beginners, and can be practiced in almost any setting. The only exception is for individuals with lung or heart conditions, in which case it is advisable to consult a doctor before starting the practice.