4 – Square Breathing

Begin by taking a few normal breaths, then slowly exhaling all of your air out. Then, follow this pattern:

  • First, gently inhale through your nose to a slow count of 4.
  • Hold at the top of the breath for a count of 4.
  • Then gently exhale through your mouth for a count of 4.
  • At the bottom of the breath, pause and hold for the count of 4.

Inhale through your nose for a slow count of 4

Hold your breath at the “top” of the inhale for a count of 4

At the “Bottom” of the exhale, hold for a count of 4

Exhale slowly through your mouth for a count of 4