4 Square Breathing To Rebalance The Mind-Body

For this breathing exercise,

We will be doing a counted breath.

This breath is often commonly called a four-square breathing.

We inhale to the count of four,

Hold to the count of four,

Exhale to the count of four,

Hold to the count of four,

And then repeat.

Physiologically,

It helps balance the chemicals of the blood.

It helps calm the mind and the body and helps reset our nervous system as we control our breathing.

For those where it is uncomfortable to hold your breath,

You can eliminate those sections of the exercise.

If counting to four feels too long or too short,

You can modify for your own experience.

So to begin,

Come to a comfortable position in a place that you feel you will be able to focus on your breathing.

As you settle in,

Find your supports.

Notice what is holding you in this position.

Allow yourself to rely on your supports and then begin to notice your breathing.

We will begin with one exhale and then the count.

So inhale and exhale completely and then breathe in one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Exhale one,

Two,

Three,

Four,

Hold one.

One,

Two,

Three,

Four,

Inhale one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Exhale one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Inhale one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Exhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four,

Inhale one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Exhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four,

Inhale one,

Two,

Three,

Four,

Hold one,

Two,

Three,

Four,

Exhale one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

You can continue the counted breathing or return your breath to an easy pattern.

Continue as long as you like to notice the changes in the body and the mind.

Notice what's different after completing the exercise.

And then when you are ready,

Return your awareness to your breathing and your physical body,

Noticing where the breath goes and where it doesn't.

Just noticing.

Introducing movement into the fingers and the toes.

Fluttering the eyes open if they were closed and just orienting to the space you are in by looking around with no need to describe,

Label,

Or judge what you see.

Just observing what is in the space with you.

When you are ready,

Return to your day.