Play Time: 2:29

This experiential mindfulness exercise involves syncing the breath to the shape of a square.

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.