Meditation
Square breathing
solo or with partner(s)This exercise, thanks to balanced four-phase breathing technique, has physiological benefits useful for navigating moments of stress. By practicing it, we reset our system to feel lighter again.
Watch the video
Instructions
Observe your natural breathing: take a few moments to observe your automatic breathing, which consists of 2 phases: inhalation and exhalation.
Add 2 new suspension phases: a full suspension after inhalation and an empty suspension after exhalation, without forcing the hold.
Lengthen gradually: breathe in 4 phases (inhalation, full suspension, exhalation, empty suspension), counting 1 beat for each phase. Gradually increase to 2 beats, then 3, then 4 beats for each phase. If it feels comfortable, you can go up to 5 beats.
Gradually return to your normal breathing: If any phase becomes uncomfortable, reverse the process: gradually return to 4, then 3, 2, and 1 beats, until you find your natural breathing again.
Note
The goal is not to lengthen your breath at all costs. Don't hesitate to go back to an easier stage to stay comfortable throughout the practice. Take as much time as you need to return to your natural breathing the same as you would to lengthen the breath.
