10 Minute Four Square Breathing Relaxing Meditation

Four square or box breathing is where we count each part of the breath for an equal count, thus making each part an equal duration. The breath is split into 4 parts, the in breath, the pause as the inhale finishes, the exhale and then the pause when the exhale finishes before the next inhale begins. This breathing exercise can also be done with eyes open and if you have anything square around you. You can trace the shape with your eyes, or even your finger, as you go through each round of breathing. So as you breath in, your eyes trace along one side of the square, hold as you trace the second side etc. You can keep counting as you do this to maintain even breathing and this also helps to focus the mind away from thoughts. This is the breathing exercise often recommended for panic attacks and other times of high stress or anxiety.