When I first heard Brené Brown talk about four-square breathing, I copied and printed out the visual example and put it everywhere.

The military teaches it to aid in stress-related situations. David Goggins talks about it in his book CAN’T HURT ME.

It’s also a simple way to practice mindfulness.

How do you practice square breathing?

1. Inhale through your nose for a count of four (1, 2, 3, 4)

2. Hold your breath for a count of four (1, 2, 3, 4)

3. Exhale through your mouth for a count of four (1, 2, 3, 4)

4. Pause and hold for a count of four (1, 2, 3, 4)

5. Repeat.

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