Breathing Techniques

Focusing on your breathing is a useful way of helping to reduce your levels of anxiety. Quite often when anxious we hold our breath or breathe too quickly, this can make us feel lightheaded which can then cause further anxiety and make us feel unwell. Certain breathing techniques can help distract us from our worries, one example of which is “Square breathing”.

Here is how you can practice square breathing:

Breathing Technique Steps

1. Find a quiet space:

Choose a spot where you can sit or lie comfortably in a relatively quiet environment.

2. Close your eyes:

It’s not essential, but closing your eyes can help you focus on yourself.

3. Inhale for four seconds:

Breathe in deeply through your nose, feeling your lungs fill up, counting to four slowly. Imagine you’re drawing energy into your body.

4. Hold that breath:

Hold that breath in for another four seconds. It might feel strange at first, but it’ll feel more natural with practice.

5. Exhale slowly:

Exhale for four seconds through your mouth, releasing the air steadily. Imagine all your stresses and worries leaving your body as you breathe.

6. Hold again:

Hold for another four seconds. This pause signals to your body that another ‘square’ or cycle is about to begin.

Download our new Growing Well Wiltshire app!

Breathing Techniques

Here is how you can practice square breathing: