Square breathing, also known as box breathing, is an easy and effective way to help clients calm down by focusing on their breath. This technique involves inhaling, holding, exhaling, and pausing for the same amount of time while creating a steady rhythm. Square breathing is often used in situations where there is a need to relax and regain focus.
The Square Breathing poster illustrates the steps to practice this method so that clients can make it a regular part of their daily routines. Each side of the square represents a different step in the breathing process: inhaling, holding, exhaling, and pausing. The poster reminds clients to repeat the exercise until they feel calm and relaxed.
Practicing this breathing technique can help kids and teens internalize this coping skill over time. Regular engagement with this poster increases their familiarity with the technique.
To enhance this practice, caring adults can encourage kids to set aside specific times each day to use the poster.
Our Square Breathing handout is a helpful add-on that fully explains the technique.
*This item is an instant digital download. A link to download your files will be emailed to you once payment is confirmed.
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References:
- Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895
- Bentley, T. G., D’Andrea-Penna, G., Rakic, M., Arce, N., LaFaille, M., Berman, R., Cooley, K., & Sprimont, P. (2023). Breathing practices for stress and anxiety reduction: Conceptual framework of implementation guidelines based on a systematic review of the published literature. Brain Sciences, 13(12), 1612. https://doi.org/10.3390/brainsci13121612
