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Square Breathing

With a Guided Meditation Audio File With Dr. Alex Armitage
Square Breathing Audio

(also known as diaphragmatic breathing)

Welcome to our square breathing exercise. This technique is a fantastic tool for relaxation and stress management. It's particularly beneficial for gaining control over anxiety and as a means to refocus and recenter in the present. It can improve oxygen flow and promote a sense of calm.

Step-by-Step Guide:

1.    Find a Comfortable Position:
•    Sit or lie down in a comfortable spot. Ensure your back is straight, and your shoulders are relaxed.

2.    Focus on Your Breath:
•    Gently close your eyes.
•    Place one hand on your chest and the other on your abdomen. This will help you focus on the movement of your diaphragm.

3.    Inhale Slowly:
•    Slowly inhale through your nose, counting to four in your mind.
•    Feel your abdomen expand under your hand, while the hand on your chest remains relatively still.


4.    Hold Your Breath:
•    Hold your breath for a count of four. This pause allows oxygen to circulate effectively in your body.


5.    Exhale Gradually:
•    Slowly exhale through your mouth for a count of four.
•    Feel the hand on your abdomen move in as you release air, signifying the use of your diaphragm.


6.    Pause and Repeat:
•    After exhaling, pause for another count of four before inhaling again.
•    Continue this pattern for several minutes, or as long as it feels comfortable.


Diaphragmatic breathing is a powerful yet simple tool. It can help manage symptoms of stress, anxiety, and even improve sleep quality, which is crucial for overall health, especially in managing serious illnesses. Regular practice of this breathing technique can enhance your well-being and quality of life.
Note: If you feel dizzy or uncomfortable at any point, pause and resume normal breathing.

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