This exercise is particularly useful when you hyperventilate. It allows you to control your breathing by instructing your lungs to breathe in, hold, and breathe out in a rhythmic fashion.
Utilising the basic steps of conscious breathing, have participants visualise drawing a square, with each side of the square represented by inhalation, brief hold, exhalation, and then brief hold.
- Breathe in… 2… 3… 4… hold… 2… 3… 4… out… 2… 3… 4… hold… 2… 3… 4…
- Again, breathe in… 2… 3… 4… hold… 2… 3… 4… out… 2… 3… 4… hold… 2… 3… 4…
- Repeat for eight cycles.
It is most effective if you initially practice square breathing every day for a week before you practice any other breathing relaxation exercises. Once well learned, you should practice this exercise several times a day.
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