What is square breathing?

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Best Answer

Square Breathing

“Square” breathing is an easy-to-learn and easy-to-use technique for quickly reducing stress. It isn’t a long-term solution for panic attacks, but it will help you to get calmed down so you can assess your situation. Also, you can do it in public, so it’s very useful if you have a panic attack in a public place and you can’t get somewhere private.

Click to view square breathing diagram
What you will need
A stopwatch or a clock; or a friend to time you

How it works
This trick takes four minutes.

  1. Begin by slowly breathing in for four seconds. (It’s helpful to count 4 Mississippis)
  2. Hold your breath for four seconds
  3. Slowly breathe out for four seconds
  4. wait four seconds (don’t breathe in)
  5. Repeat steps 1 - 4

Keep doing this for four minutes.

This trick is called square breathing because an easy way to remember it is to picture each step as a side on a square, and then work your way around the square, beginning at “breathe in.” (Click on the diagram for a printer-friendly version)

I like square breathing because it’s quick and it works, and you can do it anywhere. It doesn’t just work for panic attacks either. I use square breathing to manage stress, or just when I want to relax. It’s a great tool to have. Try it out the next time you feel yourself getting stressed.

I borrowed this from Scott Davis' website Finding your marbles.


Scott is an amazing guy and I have been following his blog/website for sometime. This is a man who has been through some tough times and has come along way in his struggle dealing with post-traumatic stress disorder (PTSD)psychogenic amnesia, anxiety, and depression. You can read his story here: http://www.findingyourmarbles.com/about/

Or visit his home page here: http://www.findingyourmarbles.com/

Good luck and best wishes. 

The journey to an improved lifestyle begins with the first step. <a href="" rel="nofollow" cl="http://www.confident-lifestyle.com" class="comlink">Confident Lifestyle free confidence training ebook and articles</a> <a href="" rel="nofollow" cl="http://www.tiptopwaiter.com" class="comlink">Tiptop Waiter helping waitstaff increase their tip income </a>

All Answers

Whenever you are feeling anxious, nervous, excited or fearful, this is a great breathing exercise to calm your self. Breathe in to a count of four. Hold to a count of four. Breathe out to a count of four. Again hold to a count of four. Then repeat the same process over until you reach a calm state. It’s simple, easy and very effective.

To say nothing, especially when speaking, is half the art of diplomacy.

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