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INYANGA HEALTH

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Square Breathing

Square Breathing

Using the technique of square breathing can help you...

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Square Breathing

A Meditation Practice Guide with a Guided Meditation Video


(also known as diaphragmatic breathing)

Square breathing, also known as diaphragmatic breathing, is a simple but powerful technique that focuses on controlled, rhythmic breathing to calm the mind and body. This exercise is particularly useful for people managing chronic illness or serious health conditions, as it can help reduce anxiety, lower blood pressure, and promote relaxation. By focusing on the breath and engaging the diaphragm, square breathing activates the parasympathetic nervous system, which helps counteract the stress response. This practice is an excellent tool for recentering when life feels overwhelming, and it’s easy to do anywhere, making it a practical method for managing stress and enhancing overall well-being.


Square breathing involves inhaling, holding the breath, exhaling, and holding again, each for an equal count, often to the count of four. You begin by sitting or lying comfortably, then inhale deeply through your nose for four counts, feeling your belly expand as your diaphragm engages. Hold your breath for another four counts, then exhale slowly for four counts, fully releasing the air. Finally, hold again for four counts before starting the cycle over. This rhythmic, steady breathing pattern not only reduces tension but also improves oxygen flow and supports a sense of control over both body and mind. Practicing square breathing regularly can help you manage physical symptoms, reduce stress, and foster resilience in your health journey.

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