Catch a (square) breath

Square breathing (also called box breathing) is a simple yet powerful breathing technique that helps calm the nervous system, sharpen focus, and reduce stress. 

Why Practice Square Breathing?

✅ 1. Reduces Stress & Anxiety

Activates the parasympathetic nervous system, slowing your heart rate and calming your mind.

✅ 2. Improves Focus & Clarity

Helps you tune out distractions by anchoring your attention to the breath.

✅ 3. Balances the Nervous System

Equal inhale, hold, exhale, and hold times create symmetry in your breath and emotions.

✅ 4. Regulates the Breath

Trains you to breathe slowly and steadily—counteracting shallow, anxious breathing.

🌀 How to Do Square Breathing (Box Breathing)

4-4-4-4 is a common starting pattern (4 seconds each step)

🧘‍♂️ Step-by-Step:

1. Inhale slowly through your nose for 4 seconds -  Feel your belly and chest expand.

2. Hold your breath for 4 seconds -  Stay calm and still.

3. Exhale slowly through your mouth or nose for 4 seconds -  Let the breath leave smoothly, without force.

4. Hold the breath out for 4 seconds - Stay relaxed in the pause.

   
   

📦 That’s one box. Repeat the cycle 4–6 times (or for 5 minutes).

When & Where to Practice

Morning: Start your day grounded and clear.

Before meetings or exams: Improve focus and calm nerves.

During stress or overwhelm: Regain control over emotions.

Before bed: Calm the body for restful sleep.

Tips & Precautions

If holding the breath feels uncomfortable, reduce the count (try 3–3–3–3).

Don’t strain. It should feel calming, not forced.

Can be done seated or lying down, with eyes closed or softly open.