How to do square breathing?

Square breathing, also known as box breathing, is a rhythmic breathing technique that offers significant benefits for stressWhat is stress? From a clinical perspective, stress is a phy... More reduction and improved concentrationWhat concentration really is and why it’s so hard to maint.... Let’s discover how to do it and explore the impact of this practice on mental and physical health, also examining specific educational applications for children.

Scientific techniques for global healthWhat is the definition of health proposed by the WHO in 1948... More

In the context of an increasingly hectic society, the need for effective stress management techniques and the promotion of well-being has become imperative. Promoting these scientifically-based techniques is part of the mission of the Patrizio Paoletti Foundation for global health. Among the various techniques, square breathing stands out as a simple yet powerful method, supported by science for its numerous benefits on physical and mental healthWhat is meant by mental health? According to the World Healt... More.

Sometimes one breath is enough, other times better four

Square breathing, despite the name sounding mysterious, is in fact a very simple practice involving four phases of breathing: inhalation, breath retention, exhalation, and retention again. This exercise is known for its ability to go beyond shallow breathing and:

• calm the mind
• improve concentration
• manage stress

Growing scientific research supports the effectiveness of square breathing, making it a valuable tool for both adults and children in various contexts.

Scientific benefits of square breathing

Studies have shown that square breathing can significantly decrease cortisolThe adrenal glands, small pyramid-shaped glands above the ki... More levels, the so-called stress hormone. At the same time, it improves sleep quality and reduces symptoms of anxietyAnxiety is an emotional response characterized by feelings o... More and depressionDepression is a disorder characterized by persistent sadness... More. Moreover, this practice has been linked to improvements in mental clarity and emotional regulation. The benefits in summary are:

• Nervous system regulation: square breathing helps control the nervous system’s response, shifting from a state of alertness to calm.
• Cortisol reduction: studies have shown that regular deep breathing practice can lower cortisol, the stress hormone.
• Cognitive improvement: enhances mental clarity and focus, particularly benefiting children in school settings.
• Management of anxiety and depression: regulating breathing can relieve symptoms of anxiety and depression, providing an accessible and immediate copingCoping is the ability to face and manage stress, challenges,... More technique.

Overcoming emotional illiteracy

The Patrizio Paoletti Foundation’s commitment to global health includes overcoming emotional illiteracy. Many social problems, such as gender-based violence among youth, stem from poor education in emotional management. For this reason, enhancing educational processes with scientifically validated techniques for self-regulation and resilienceWhat is meant by resilience? According to the American Psych... More is very important.

Square breathing, with its ease of application and immediate effects, provides a practical tool for daily well-being and stress management, even in educational planning. Educators and teachers, for example, can propose breathing exercises after morning roll call or recess to help children return to a calmer rhythm.

Instructions for square breathing

• Find a comfortable position, lying down or sitting, where distractions are minimal
• Take a few normal, simple breaths and start relaxing the face, shoulders, and head
• Imagine a square in front of you, place your index finger at the top left of the square, and trace its sides as you breathe
• Inhale for a count of 1, 2, 3, 4. You’re doing well!
• Hold for a count of 1, 2, 3, 4. Feel the breath fill your body. Pay attention to your heartbeat
• Exhale deeply for a count of 1, 2, 3, 4
• Hold for a count of 1, 2, 3, 4
• Repeat four to six times.

Additional tips for practice

There are several measures parents and teachers can adopt to make square breathing easier for their children and themselves:

• Find a quiet space with as few distractions as possible
• Place one hand on the chest and one on the lower abdomen
• Try to keep the mind focused on breathing; if the mind wanders, bring it back to the breath
• Relax the forehead, shoulders, and top of the head

More than a breathing exercise

When understood as part of self-awarenessIl termine autoconsapevolezza si riferisce primariamente all... More education, square breathing is more than just a breathing exercise. It becomes a tool for personal transformation, with the potential to significantly improve quality of life. This practice can enrich emotional and cognitive education, promoting a more conscious and resilient society.