Square breathing

Square breathing. A quick reset. It takes about three minutes. You can do it sitting, standing, or lying down, with eyes open or closed. The breath has four sides, like a square. Breathe in for four. Hold gently for four. Breathe out for four. Rest with the lungs empty for four. Then the next square begins. The holds are gentle. There is no need to lock the throat or strain. If holding the breath feels uncomfortable for any reason, skip the holds and simply breathe in for four and out for four. That works well too.

Let's begin. Breathe out first, to make room.

In, two, three, four. Hold, two, three, four. Out, two, three, four. Rest, two, three, four.

In, two, three, four. Hold, two, three, four. Out, two, three, four. Rest, two, three, four.

In, two, three, four. Hold, two, three, four. Out, two, three, four. Rest, two, three, four.

Now carry on by yourself, at the same steady pace. Picture the square if it helps. Up one side as you breathe in. Across the top as you hold. Down the other side as you breathe out. Along the bottom as you rest.

If you lost count, start a fresh square. No one is keeping score.

Two more squares at your own pace.

Let the breath return to normal.

Notice your feet on the floor. Notice the room.

That is the reset. Back to whatever you were doing.