Square Breathing or Box Breathing

In the last 2 weeks, people are reaching out to me about what sort of meditation or qigong exercises they should do to prevent the Coronavirus Disease (COVID-19).

I realize many people are approaching what is happening around the world from a place of fear. Being clear about the threats is crucial — make sure you getting your information from reliable sources. Increasing confusion and promoting or encouraging inappropriate behavior is destructive and controlling. I encourage you to follow those medical professionals, sources, and media outlets that you trust.

One meditation that is very effective in terms of overcome anxiety and fear is the Square Breathing, also known as Box Breathing. This technique allows you to change your energy, ground yourself, and decrease cortisol in the body, which is produced by fear, anxiety, stress, etc.

Here are the instructions:

  • Wash your hands.
  • Exhale all of your air out slowly.
  • Gently inhale through your nose in a steady pace for a 4 count.
  • Hold your breath in for a 4 count.
  • Next, gently fully exhale in a steady pace through your mouth for a 4 count.
  • Hold for a 4 count.
  • Repeat for a least 4 minutes.

Please share this video with anyone that may benefit from this practice.

Safety Information:

- Consult a medical doctor (MD) before starting any new health regimes such as this.

- Do not do the breathing exercises in a jacuzzi or swimming pool, in the shower, or piloting any vehicle. Always practice in a safe environment.

CDC: coronavirus.gov

Link to the study is here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/

Good Article of Box Breathing: https://www.inverse.com/article/56336-box-breathing

Picture by Dingzeyu Li