Square breathing is another breathing exercise which is easy to follow and understand. As I mentioned above, our breathing process is made up or one can break it down into a number of parts/sections. Square breathing amplifies these parts or segments. The exercise allows us to slow our breathing rate. Due to the fear 'anxiety' this particular exercise is often left until a relaxed breathing, exercise has been used for a number of weeks. This is because during the other breathing exercises the foundations will have been set so it will not be 'upsetting', thereby no induce anxiety/panic.

There are a number of square breathing exercises; by this I mean the imagery that is used with it can be different the actual sequence remains the same; it is made up of four segments. The MOST IMPORTANT part is to breathe OUT COMPLETELY, and I do mean COMPLETELY. Then take a deep breath to a count of four (seconds at least), hold to a count of 4 (seconds at least), breathe out to a count of four (seconds at least), then hold for a count of four (seconds at least. So it goes like this:-

Breathe out/exhale completely
Breathe in 2 3 4
Hold 2 3 4
Breathe out 2 3 4
Hold 2 3 4

Alternatively, you can say 'exhale and inhale' instead of breathe in, and breathe out. It really does not matter. The focus of this exercise is the counting to four as this gives your breathing a specific length, which for the vast majority reduces/calms ones own breathing rate. If you can start at seconds and then try to increase the gap between the numbers as this will also reduce your breathing rate even further. However, the important element is to start at 4 seconds for each section and then slowly overtime when you become used to the exercise and it is comfortable then and only then increase the gaps.

Initially this exercise may be uncomfortable, this is why in the majority of cases you will have already had an exercise in relaxed breathing as this lays the foundation for the more 'complicated sounded' or advanced breathing related exercises. Always remember that you can control your breathing rate consciously, which means in time even if you have had a breathing problem such as hyperventilating for a number of years, you could change your breathing pattern sufficiently in a way that reduces hyperventilation. Before that can be done effectively, one does need to work on the issues surrounding their individual reasons for hyperventilating. If square breathing is too uncomfortable, then stop and go back to the full breath exercise. Then return to it when you feel ready to try again. It is best if you can continue and work through any initial uncomfortable ness, because like anything once you stop trying because it is difficult, etc, it tends to result in not trying again. This is one of the best (and easiest) ways to reduce ones breathing rate. The focus of this exercise is to demonstrate that you can slow your breathing rate without any complications. Furthermore, it shows that you will not hyperventilate, that your breath WILL ALWAYS come, no matter the length between each cycle. You will also feel better. This exercise should really be done under supervision as it can cause anxiety, by having a clinician present the chances of you stopping are reduced because you will have as much guidance as you need. Not only that you will be taught correctly and at your own pace. Overall, this exercise will reduce anxiety and panic, which are often the main reasons for hyperventilating. This exercise is often done as part of a larger breathing exercise that, contain visualisation this induces a state of relaxation, which again reduces anxiety and panic. This exercise can be done a number of times during the day the more frequent the better. When of if you do it the whole process should be repeated three times. It is often good to use a trigger that will remind you to do the exercise, I will talk about triggers and cues in a section later on.