Meditation: Square Breathing
A wise man once said, “An ounce of experience is worth a pound of books.” The meaning is simple: no amount of reading or learning can replace practical application. This is especially true for methods related to the mind and body. You might read ten books on stock trading, but it’s not until you put your own money at risk that you’ll discover what truly works and what doesn’t.
The same goes for spiritual growth. Instead of writing about all the benefits of meditation or breathing exercises, I prefer to offer a practical exercise you can try today. Breath work is a common theme in meditative practices, and for good reason. Conscious, full breathing increases the oxygen in our lungs and blood, enhancing the life-giving energy that sustains us. Moreover, focusing on our breath shifts attention away from the constant mental chatter, creating a center of awareness from which we can explore the subtler aspects of ourselves and our consciousness.
Here’s how to do it:
Find a quiet spot where you can sit upright in a comfortable chair with your hands resting on your lap, or comfortably seated on the ground in lotus or cross-legged position with your hands on your knees. Doing this outdoors in a grassy area with bare feet can add the benefits of grounding energies.
Close your eyes and take three slow, deep breaths (in through the nose, out through the mouth), filling your lungs to a comfortable capacity and exhaling fully. If possible, try to expand and contract the diaphragm rather than the chest while breathing.
With the fourth breath, begin counting to four in your mind, timing the full inhalation so that when you reach four, your lungs are filled. Hold your breath and count to four again. Then exhale while counting to four, timing your exhale so that your lungs empty at the count of four. Hold your breath for four seconds with no air in your lungs.
This is Square Breathing. If four seconds feels too long and you experience shortness of breath, adjust it to three seconds, or increase it to five if you feel your breath is being forced. For a visual aspect, imagine drawing the sides of a square in your chosen color, each side taking four seconds to complete.
If thoughts intrude, don’t worry—it’s natural. Just acknowledge them and refocus on your breath and count. The more you practice, the better you’ll get, and your breathing will increasingly relax both your body and mind.
