One of the most common breathing techniques in yoga, diaphragmatic breathing is the process described above, that maximizes oxygen flow into the deepest parts of the lungs. When practiced regularly, diaphragmatic breathing can lower stress levels, reduce blood pressure, and regulate other critical bodily processes.

To try diaphragmatic breathing:

• Sit or lie down in a comfortable position.

• Relax your shoulders, shifting them away from your ears.

• If it feels comfortable for you, place one hand on your belly and one on your chest.

• Take a deep, full breath in through your nostrils until you can’t sip in anymore.

• Encourage the air deep into your abdomen, expanding your stomach. Try to keep your chest as still as possible.

• Purse your lips as if sipping through a straw and exhale slowly, allowing your belly to contract.

• Repeat 3-5 times or more, if you have time, and encourage an even count between the inhale and exhale.

• Notice how you feel!

What is Square Breathing?

Square breathing is a yogic breathwork technique, also known as box breathing.  It is extremely effective for anxiety, and even acute panic attacks. Square breathing can have calming effects on the nervous system, slowing down the flood of fight or flight chemicals, and helping the practitioner feel grounded and connected to body sensations. It is very simple and effective and can be practiced any time.

Let’s try it now!

• Begin by slowly emptying out all of your air.

• Gently inhale through the nose to a slow count of 4.

• Hold at the top of the breath, for a count of 4.

• Gently exhale through the mouth, to the same count of 4.

• At the bottom of the breath, pause and hold for a count of 4.

• The count doesn’t matter. What matters is that the count is consistent for each of the 4 parts of the “square.” Find the count that feels comfortable and within your reach, but is also calming and helps slow down your state of being.

• Enjoy the positive effects on your body and mind!