What is the square breathing technique and how to practice it

Square breathing, quadrilateral breathing, 4 x 4 or Box breathing It is a breathing technique that promotes relaxation and mental balance. This practice acts on the nervous system to help calm stress and anxiety. Due to its many health benefits, it is a technique that is used in practices such as yoga, mindfullnes and Pilates.

So that you can learn more about this fascinating topic, in this Psychology-Online article we will explain What is the square breathing technique and how to practice it, since this way you will have an effective strategy so you can combat stress.

Index

1. What is the square breathing technique
2. Benefits of square breathing
3. How to practice square breathing

The square breathing technique is a breathing practice which is used to help reduce stress, relieve anxiety and promote relaxation based on the idea of ​​balancing and regulating breathing through a conscious pattern. Just as the name suggests, it is done in a square pattern, meaning each phase is the same duration. These four phases are:

• Inhalation.
• Retention (with air).
• Exhalation.
• Retention (without air).

Each of these phases is carried out during equal time intervals. For example, inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold out of breath for 4 seconds. The idea is that you visualize an imaginary line in each of the steps to draw a square in your mind, unlike normal breathing, where you only focus on inhaling and exhaling.

This breathing strategy has been shown to activate the relaxation response of the nervous system and can help reduce heart rate and blood pressure. Additionally, focusing on your breathing and adopting a slow, controlled pace will allow you to distract your mind. mind of negative thoughts and worries, contributing to a feeling of calm and tranquillity. In this article we explain How to eliminate negative thoughts.

This relaxation technique is a conscious and controlled form of breathing, so it can provide a series of benefits for the body and mind. Here I mention some of the benefits associated with regularly practicing this strategy:

• Helps reduce stress and anxiety- This technique is considered an effective tool for reduce stress and anxiety. By focusing on slow, deep breathing, you can activate the system's relaxation response nervous system, which helps decrease the production of stress hormones and reduces symptoms of anxiety.
• Improved concentration and focus: This practice involves a conscious focus on breathing, which helps calm the mind and clear thoughts. Since it is about becoming aware of the present moment and moving away from mental distractions, it can also serve to improve your ability to concentrate and focus on the tasks you are doing.
• It is ideal for emotional regulation: Square breathing can help regulate emotions, as it is capable of activating the relaxation response of the nervous system. This strategy serves to facilitate the decrease in emotional intensity, helping to find a state of balance and emotional calm.
• Sleep improvement- It is useful in promoting deeper and more restful sleep. In fact, by reducing the activation of the nervous system and promoting relaxation, this technique calms the mind and body before bedtime, thus making it easier to fall asleep.
• Helps control emotional stress: It is an effective tool to manage situations of emotional stress such as anger, fear or frustration. By practicing it in moments of tension you can counteract the fight or flight response, promoting a sense of control and calm.

This is generally a safe and accessible exercise for most people. However, if you have any health problems or breathing difficulties, it is best to Consult a health professional before beginning any breathing practice on your own. account.

Before starting the exercise you should find a place where you feel calm so you can release stress without interruptions. When you are ready, sit in a comfortable position where your back is straight and focus on this procedure:

1. Start by inhaling slowly and deeply through your nose while mentally counting to four. Feel how the air fills your lungs and expands your abdomen. Do it at a pace that is comfortable for you.
2. After, hold your breath counting to four. Keep the air in your lungs without straining or feeling discomfort. If at any point you feel the need to exhale before counting to four, that's okay. Just do it gently and slowly.
3. Next, exhale slowlythrough the mouth for four seconds, releasing all the air in a relaxed manner. Feel your lungs empty and your body relax.
4. Lastly, you will perform a breath retention empty for another four seconds before starting the cycle again.
5. Repeat this process for a few minutes, maintaining a constant rhythm and making sure that each phase of breathing (inhale, hold, exhale, hold) is the same duration.

You can do this exercise at any time of the day, whenever you feel the need to put it into practice. First of all, remember that the most important thing in square breathing is set a comfortable pace for yourself. So, don't put pressure on yourself to count exactly to four. The key is to keep your breathing slow, deep and gentle and enjoy the process of breathing consciously.

This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.

If you want to read more articles similar to What is the square breathing technique and how to practice it, we recommend that you enter our category of Meditation and relaxation.

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