Relax with the power of Square Breathing

Square Breathing and Its Benefits

What is Square Breathing?

Square breathing is a relaxation technique utilized in high-stress environments, notably by professionals like the U.S. Navy SEALs and yogis practicing Sama Vritti pranayama. The term « square breathing » refers to the four phases, symbolizing the four sides of a square.

How to Practice:

1. Inhalation (Phase 1): Inhale through the nose, counting slowly to four. Feel the air filling your lungs.
2. Retention (Phase 2): Hold your breath for a count of four.
3. Exhalation (Phase 3): Exhale for a count of four.
4. Retention (Phase 4): Pause for a count of four.

Benefits of Square Breathing:

• Stress Reduction: Square breathing promotes relaxation, crucial in stressful conditions. Research indicates it lowers the stress hormone Cortisol.

• Parasympathetic Nervous System Activation: It shifts the body from the « fight or flight » sympathetic mode to the calming « rest and digest » parasympathetic mode.

• Mind Calming: Even in calm moments, practicing square breathing brings valuable awareness to your breath.

Preset for Square Breathing

Scan the QR code of your session using your Timer Athletid app and relax.

To be scanned exclusively using the dedicated function in the app.

Square Breathing:

For this relaxation session, you will perform the following breaths: 6 sets of 6 repetitions with phases lasting 5 seconds each. Take a minute of rest between each set to return to normal breathing.

Settle into a comfortable position in a quiet place. You can close your eyes if you prefer.