This one's simple.
Four counts in, four counts hold, four counts out, four counts hold.
the That's whole thing.
People call it box breathing, or square breathing.
I'll count every breath with you, so you don't have to keep track.
It's a favorite for people who need to stay steady under pressure.
Nurses long on shifts use it.
So do people waiting outside an exam room with sweaty palms.
Sit up fairly tall, but not stiff.
Rest your hands on your legs.
Close your eyes if that's comfortable.
Now picture a square in front of you.
Any size.
Maybe it's drawn in soft white chalk.
Each side of the square is one part of the breath.
We'll go up the left side, across the top, down the right, and back
along the bottom.
First, just let out whatever air you've got.
A slow, easy exhale.
Breathe in, up the left side.
One...
two...
three...
four.
Hold, across the top.
One...
two...
three...
four.
Breathe out, down the right side.
One...
two...
three...
four.
Hold, along the bottom.
One...
two...
three...
four.
That's one square.
Let's do it again.
In...
two...
three...
four.
Hold...
two...
three...
four.
Out...
two...
three...
four.
Again.
In...
two...
three...
four.
Hold...
two...
three...
four.
Out...
two...
three...
Hold...
two...
three...
four.
four.
If the holds feel a bit tight, that's normal at first.
Keep them soft.
Think of it as a pause at the No top of a hill.
need to clamp your throat shut.
And if four counts feels too long for you today, it's fine to shorten
it to three.
The square can be smaller.
It still works.
Now let the square go.
Breathe however your body wants to.
Notice what's different.
Maybe your shoulders came down a little.
Maybe it's quieter up in your head.
You might feel a sort of balance, like the left and right sides of
you are even.
Or you might feel nothing special at all.
Both are fine.
Some people notice their breathing stays a little slower for a while after this,
even without trying.
That's your body settling into the new pace.
If your mind drifted off during the that counting, happens to everyone.
The next count is always a way back in.
Let's go around the square a few more times.
I'll count a little slower now.
Picture the chalk moving as you breathe.
Slowly drawing each side, turning each corner, getting back to where it started.
Breathe in...
One......
two......
three......
four.
Hold...
One......
two......
three......
four.
Breathe One......
out...
two......
three......
four.
Hold...
One......
two......
three......
four.
In...
slow and full.
Hold...
soft and still.
Out...
all the way.
Hold...
empty and easy.
One last square, on your own count this time.
In.
Hold.
Out.
Let the breath go back to normal.
Just sit inside the quiet for a bit.
Okay.
Start to come back.
Wiggle your fingers.
Press your feet into the floor.
Roll your neck gently, one way and then the other.
And open your eyes.
Take a second to look around.
Your head might feel clearer, and your body a little steadier.
You can take this square with you.
Sitting at a red light, or right before a hard phone call.
Four in, four hold, four out, four hold.
Nobody even has to know you're doing it.