Square Breathing: to help you detach from the anxiety

    This breathing technique called “square breathing” from Pranayama yoga can be used to balance and relax the nervous system so we can be present within ourselves without anxiety or worry. Regulating the breath brings a sense of balanced rhythm to the nervous system. The calm, quiet witness emerges from within this relaxed state. Emotions calm down, the thinking mind quiets, and the body’s reflexive nature can access its self-correcting capacity.

1. Begin by inhaling as you count to four.
2. Hold the inhalation for another count of four.
3. Exhale for a count of four.
4. Hold the exhalation for a count of four.

      I visualize drawing each side of a square as I count: as I breathe in and count to four, I draw one wall of the square. As I hold my breath for another count of four, I draw the top of the square. As I exhale to a count of four, I visualize drawing the wall parallel to the first side. As I hold the exhalation for the final count, I draw the bottom of the square. Then I begin again and retrace my square.

      If at first this seems too difficult, try drawings a rectangle instead. Breathe in to a count of four, hold for a count of two, exhale to a count of four and hold for a count of two. As you become more accustomed to regulating your breathing pattern, it will get easier to draw and breathe a square.