Breathing Exercise of the Week!

This week’s breathing exercise is probably the one I employ most frequently in my everyday life. It’s so simple to do (it doesn’t require any facial or body manipulation), and it’s incredibly effective for the moments when I need a little “emergency calm.” If you suffer from any kind of anxiety, this breathing technique can be a great tool for you to slow down your heart rate, and calm your body and mind before those stressful feelings of anxiety get out of control.

Square Breathing

Breathe in through your nose for a count of 4.

Hold the breath in to the count of 4.

Breathe out through your mouth for a count of 4.

Hold the breath out to the count of 4.


**Because your body probably isn’t used to the practice of holding your breath in and holding your breath out, I would suggest only practicing this breathing technique when you are sitting or lying down, as it has the potential to make you feel a little woozy.** That being said, the overall effect should be an incredible sense of calm in your mind as you focus your mental energy on counting, and a sense of calm in your body as you adjust to this even, symmetrical rhythm.

Breathe easy ‘til next week!

Written by Helena Lorenz

Heights Family Counseling Clinical Intake Specialist