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.

1. Breathe in… 2… 3… 4… hold… 2… 3… 4… out… 2… 3… 4… hold… 2… 3… 4… 
2. Again, breathe in… 2… 3… 4… hold… 2… 3… 4… out… 2… 3… 4… hold… 2… 3… 4… 
3. 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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