Below you'll find options to watch Square Breathing on Vimeo (best for ad-free experience) or YouTube, to listen to the audio file, or to read the full transcript.

Watch on Vimeo for an ad-free experience.

Watch on YouTube for additional options, such as Closed Captioning.

Full Transcript: Square Breathing

This next grounding exercise involves syncing your breath to the shape of a square. To begin, find a comfortable position and allow your breath to flow naturally and rhythmically. Then, begin breathing in a slow, specific pattern: inhaling for a count of four, holding the breath for a count of four, exhaling for a count of four, and holding no air for a count of four. Allow yourself a few rounds to find a cadence that works for you. You can visualize the breath moving in the shape of a square, with each edge representing a count of four, as pictured here.  

Continue for as long as you wish. Some people find that variations on square breathing work best for them. For example, triangle breathing removes the part where no breath is held, and rectangle breathing involves longer inhales and exhales, with shorter periods of holding breath or no breath. Try a few out and see what works best for you.