Square Breathing

Square breathing is a commonly used technique to incorporate breathwork into your relaxation and grounding work. We often hear about the importance of focusing on our breathing when we are in states of hyperarousal, however many people share that in the moment it’s hard to concentrate on their breathing. Square breathing, like any mindful practice, is of course going to take time to practice and get used to; however, square breathing is a great way to start working on focusing on your breath in times where we’re feeling anxious, stressed, or triggered.

Square breathing involves using the shape of a square to help you time your breaths in and out, as well as time you are holding your breaths for. By using the shape of a square, you can trace around the shape (in your mind, or physically) and count. Some people find square breathing helpful because, while you are still doing the same breathing you would be doing in any breathing exercise, the added task of focusing on and tracing the square shape helps with a) timing and b) giving your brain another sensory thing to focus on. Focusing on breathing and the square can help ground us and take our attention away from our hyperaroused state.

Square breathing can be done anywhere at any time, and can be done in a number of different ways. Picturing a square shape in your mind and counting to ten means that you can do square breathing anywhere you are – at home, at work, on the bus, out in public, etc. Some people may find it easier to do this with their eyes closed, while others may choose to find a square/rectangle shape in the room/space they are in and follow the square shape with their eyes as they breathe. Other may practice square breathing by tracing the square shape with their finger on their palm or thigh while they breathe.

Square breathing doesn’t have to just be limited to the shape of a square either! It’s easier to start with a simple four-sided shape, but there are lots of other options people may use instead, including doing star breathing!