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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.