Square breathing is a pranayama that flows exactly how it sounds. Inhale for 4 counts, hold for 4, exhale for 4, then hold for 4 more. This even pace is astoundingly powerful at calming the body and mind together. The long holds stimulate the parasympathetic nervous system, balancing it against an overactive sympathetic (fight or flight) nervous system. 

Try to breathe deep into the lungs. Use your diaphragm, and focus on the feeling of your belly expanding and contracting with each breath. If you're not yet used to breathing with your diaphragm, then it may be easier to practice laying down.

The guided portion begins at 1:28. You can practice square breathing anywhere you can practice regular breath! Once you become accustomed to the rhythm, try changing the pace to be a little longer or slower, or just breathe evenly at whatever pace feels right for the moment. I highly encourage you to practice square breathing whenever you have a few spare moments and a desire to relax. 

For more information on other mindfulness practices or to learn more about the green nature around us, check out my website at www.mindfulfoliage.com. If you just want to look at pretty pictures of plants, swing by my instagram @mindfulfoliage. For exclusive content or to support the show, find me on patreon.