HOLD IN SQUARE BREATHING - Dr. Armando Hernández

[Pages:1]INHALE

HOLD IN 1 2 3 4

4

1

3

SQUARE 2

2 BREATHING 3

1

4

START

43 21

HOLD OUT

EXHALE

SQUARE BREATHING

INSTRUCTIONS: ?Sit or lie down in a comfortable position. ?Close your eyes and begin to focus on your breathing. ?Inhale for the count of 4. ?Hold for the count of 4. ?Exhale for the count of 4. ?Hold it out for the count of 4. ?Repeat the cycle ?Continue for at least 4 cycles.

TIPS:

EXPLANATION:

?Be sure to draw out the inhale Square Breathing is an effective

and exhale so it fills the full four breath exercise to combat

counts

feelings of worry, anxiety and

?Relax! Try not to hold much panic. It regulates the breath

tension in your face, chest or and heart rate, alleviates

head. Allow yourself to relax in tension and feelings of

all phases of the breath.

confusion and panic and brings

?If it's too hard to use 4 as the a general sense of peace and

counting number, use 3 or 2. order to the mind and body.

?To help focus, hear and

visualize the numbers as you

count them

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