Square breathing is also called box breathing and is illustrated like a four-square box. Each side represents either an inhalation, exhalation or pause. As you move along the square, inhale for a count of four, hold the breath for a count of four, exhale for a count of four, and then hold the breath out for a count of four.

Continue repeating in this manner. Have in mind that each section can also be anything between 3-10 seconds.

This is an effective technique that you can practice anytime you need to boost your creativity or concentration. It also works in situations where you need to break free from scattered thinking or biases.

The long and slow breaths will heighten performance and mental focus while also being a powerful stress reliever.

Square breathing can be done with a count of any number. We recommend to begin with 4 or 5 and increase your counts as you are able. You can also perform this technique without holding the breathing as long as you don’t feel strained or tensed during the exercise. 

Read more about equal breathing to learn more about box breathing without the pause. 

Before you start, try to find a stress-free environment where you can focus on your breathing and nothing else. Find a place where you will be able to sit upright without being disturbed. You can sit on a comfortable chair with your feet flat on the floor, or you can sit on a pillow or meditation bench.

Then:

1. Close your eyes. 

2. Breathe in through your nose for 5 seconds. 

3. Hold your breath for 5 seconds.  

4. Breathe out through you nose for 5 seconds.

5. Hold your breath for 5 seconds.  

6. Repeat steps 2 to 5 for a few minutes or until you feel calm.

Because your breath will be with you at all times, this is a powerful tool to calm yourself. As you get more familiar with your breathing you will be able to read your emotional state faster and faster. 

The pace at which you read you emotional state, the pace at which you figure out what to do with your emotional state, the pace at which you react to your emotional state have a great impact on your wellbeing and happiness.

We created some easy-to-follow breathing animation just for you. So head over to the square breathing session, where you can try the square breathing for beginner, intermediate and advanced users. As a beginner, each inhale, exhale and hold will last for 3 seconds. Gradually, you will build that up to 9 second per sections.

We created some animations that will teach you how to do square breathing. Check them out in the animation section. exhalate.com/animations

Square breathing can be used in situations where you need military efficiency. SWAT, the US Police and Navy SEALs have used this proven technique for years and it is likely that you also will benefit from this technique. Especially, in situations where you feel under pressure with a lot of stress, this should be your ‘go-to’ breathing exercise.

If a count of 4 for each section does not feel right for you, jump straight to 5 or 6 and see if the rhythm of you breathing seems more natural. You must feel a natural flow.

Although the breathing exercises we talk about are safe, there are 3 situations that you should be aware of. 

1. If you have high blood pressure or lung, heart, eye, or ear problems you should not hold the breath after the inhale.

2. If you have low blood pressure, you should not hold the breath after the exhale.

3. If you are pregnant, perform box breathing without holding the breath in or out. (Check our equal breathing).

As a beginner, it is important to have some kind of practice. We recommend 10 minutes every morning and evening. Besides 2-3 sessions of a few minutes throughout the day. 

Do this for 3 weeks to turn the breathing exercise into a habit.

If it’s hard to dedicate 25-30 minutes per day for the breathing exercises, you can decide to do 3 times 3, 5, or 10 minutes whenever it is convenient. 

By now you must think that Square Breathing is the same amount of count per section.

That is not always the case. Instead of a pattern that says 5-5-5-5 (5 inhales, 5 hold, 5 exhales, 5 hold) you can try to alternate between patterns.

Begin with a 3-6-6-3 pattern (inhale for a count of three; hold for a count of six; exhale for a count of six; hold for a count of three) for five minutes.

Then slow it down to a 4-8-8-4 pattern for ten minutes (inhale four, hold eight, exhale eight, and hold four).

Then move to an even slower pattern of 5-10-10-5 for five minutes.

 Finally move back to a pattern of 3-6-6-3 for two minutes.

We recommend to start with 4-4-4-4. Another variation is to exhale 4, hold 2, inhale 4, hold 2. This makes the hold a bit shorter which many people lean towards. Anyhow, please start with 5-5-5-5 and take it from there. And don’t forget to use our animation to get the pace right! 

Square breathing is an efficient breathing technique available to you at all times. The typical pattern is 5-5-5-5 which translates to inhale at a count of 5, hold at a count of 5, exhale of a count of 5.

The breathing exercise is very useful and endorsed by professionals all over the world. Yet, it is so simple so everyone can try it.  

The hardest part comes when you are stressed. Would you, in that case, reach for your breathing tools to comfort your mind? We are here to help you get familiar your breath and guide you towards a life with more peace and clarity. 

Share this blog post with friends and family if you think they would enjoy a mindful breathing session.