Four Square Breathing – A 3 minute breathing meditation

4 Square Breathing aka Box Breath
This breath is taught to the Navy Seals for use during high pressure situations to reduce stress.  The slow inhales and exhales combined with breath holding induced the parasympathetic nervous system.

Take 5 Yogic Breaths = approx. a 5 second inhale and exhale

  • Exhale out your nose – 4 counts
  • Hold your breath out 4 counts — Lift your sternum and tuck your chin toward the notch in your collarbone – this is called jalandhara bandha)
  • Inhale 4 counts through your nose
  • Hold your breath in 4 counts (with jalandhara bandha)

Repeat for a total of 4 rounds.

Take 5 Yogic Breaths and calmly go on with your day.

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