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A Breath for the Present Moment

Author: Krysia Boinis
A Breath for the Present Moment

Healers and Warriors

I was first introduced to this breath by a Hawaiian Kahuna healer as “square breathing.” Since then I’ve learned that U.S. Navy SEALs also use this technique and call it “box breathing.” So whether you are a healer or a warrior, or somewhere in between, this is a super-effective breathing technique with real benefits. It can be helpful for anyone.


We’re going on two solid years of chaos and uncertainty. Since the start I’ve gravitated towards practices that promote a healthy mind, body and spirit. I’m focused on maintaining balance through the storm. I’m practicing letting negative emotions move through me and move out. Breath is a vehicle to keep negative emotions moving and help prevent them from getting stuck in the body.

Square Breathing Benefits

Simple yet powerful, square breathing helps to release stress and anxiety, promote calm and improve mood. I have found this exercise allows for better sleep and improves my attention and focus. This is incredibly helpful for me in my life, especially now. Sound too good to be true? Give it a go and find out for yourself.



How To 

Before you begin, sit up straight with your feet flat on the floor. A quiet space where you can focus on your breathing is best but anywhere you find yourself will do. Give your full attention to what you’re doing and the benefits will be fast and tangible. 


Use the circle graphic to guide your breath. Inhale slowly and deeply through your nose to the count of four. Feel the air enter your nose, move down your throat and fill your lungs until your lungs are completely full and the breath moves into and fills your abdomen.


Hold the air in your lungs for a count of four while the circle graphic is expanded. Pay attention to how it feels in your chest to hold your breath.


Exhale through your mouth for a count of four as the circle graphic contracts. Purposefully expel the air from your lungs and abdomen. Be aware of the feeling of the air leaving your lungs.


Hold your lungs empty for a count of four while the circle graphic is contracted. Notice how it feels to be free of air.


Repeat this breath four times. Notice how you feel. If you desire more relief repeat four more times, or up to 5 minutes.

I offer this breath technique from my heart as a way to quell fear and help you stay calm and positive. I invite you to join me in visualizing a more connected and peaceful world for us all.

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  • Brooke C on

    What a great read! Thank you for sharing this!

  • Ross on

    Thank you for this… I always get anxiety as the holidays approach and this is a great reminder to stop. And breath.

  • Charlotte F. on

    Thank you so much for sharing, Krysia! I was taught 4 × 4 × 4 x 4 breathing (another name for this technique) by a friend a while back and it’s really helped me take hold of my anxiety. The circle graphic shown here makes it even easier!

  • Tori on

    Great read, first time hearing about square breathing!

  • Kathleen Bowers on

    Krysia, what a timely post! I’m a firm believer in the benefits of breathing exercises. Thanks for reminding all of us of their benefits. The graphic and step by step guidance make this practice much easier, especially for those doing it for the first time.

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