First, find a comfortable position. Sit with your back straight, or lie down if you prefer. You can also do this exercise standing, as long as you're comfortable.
Can I do this at work?
Yes, of course. If you feel comfortable, close your eyes to minimize distractions.
Closing my eyes does help me.
Now, exhale slowly and completely through your mouth or nose, counting to four as you release the breath. Pay attention to the sensation of exhaling. After you've exhaled, hold your breath out for another count of four. Use this moment to notice the absence of breath.
Wow I really do have to concentrate on my breathing and take it slow.
Begin by taking a slow, deep breath in through your nose. Count to four as you inhale, making sure your breath is slow and steady. Once you've completed your inhalation, hold your breath for a count of four. During this pause, focus on the sensation of holding your breath.
I can see how this slows things down.
Continue this square breathing pattern, maintaining the four-count for each phase of the breath cycle: inhale, hold, exhale, and hold. You can practice square breathing for a few minutes or as long as needed to feel more relaxed and centered.
Thank you, I’m going to try and do this in the mornings when I’m always rushing.
Yes, this is a great tool to practice daily whether you’re stressed or not. It allows you to be present in the moment.