Stress Release through Square Breathing

Stress, anxiety, panic, fear ... who has not heard any of these buzz words lately?! It seems to be all around us, consuming us, and holding us in its tight grip that can be felt physically by neck and shoulder tension, back pain, headaches, racing heart, or feeling tired just to name a few. It also can be felt emotionally by feeling overwhelmed, worn out, wanting to cry, or becoming angry, aggressive, or irritable.

Out of the many simple techniques that one can do at anytime and anywhere, one of those techniques grabbed my attention because it truly is simple. This technique can literally be done just about anywhere at anytime. No special equipment is needed!

One day, after an energy session that left me feeling very dizzy and kind of discombobulated, I was told to do something called Square Breathing.
So I followed the directions and started consciously breathing in and out a couple of times, followed by

• Breathing in through the nose to the count of 3
• Holding the breath to the count of 3
• Breathing out through the mouth to the count of 3
• Holding the breath to the count of 3

and again ... breathing in, holding, breathing out, holding ... Repeat as often as you want.

Square Breathing has a few variations: some breathe in, hold, out, hold on the count of 2 while others follow the pattern to a count of 4. The idea behind Square Breathing comes from a Heart Rhythm Meditation which involves conscious breathing and connecting it to the rhythm of the heart beat. Connecting your breath to your heart beat stabilizes and balances the Nervous System. Therefore, is great to do when having a panic attack, feeling a high level of anxiety, or being stressed out. I also find it is a great way to prevent any of the above! Square Breathing is calming, centering, balancing, and brings body and mind back into homeostasis.

While you are breathing and centering yourself again, you may want to add a little twist to it:

• While you are breathing out, think of all the things that you want to let go and breathe these out...
• While you are breathing in, think of all the good and positive things that you want to fill yourself with, e.g. harmony, self-love, self-respect, peace, joy, happiness... 

Follow your breath and happy breathing!