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Writer's pictureLysandra Sykes
Aug 21, 20234 min read

Weekly Mindfulness: Square Breathing

Hey y'all! I will be doing an ongoing series where I will post a new mindfulness exercise or activity each week. You can check out two of the articles I have already posted about why mindfulness is important for executive functions at the bottom of this article. Those posts also have lots of ideas and resources for mindfulness and calming/coping strategies.


This week it's square breathing! This can be a wonderful practice for every age. Square breathing is also referred to as box breathing, especially when used by adults. Square breathing has been shown to be effective in helping to calm the mind and body, both as a daily practice and during times of disregulation. It can also be helpful to use this when trying to fall asleep or when you are struggling to pay attention, as it can assist in focusing the mind back to the present.


This simple breathing activity involves a sequence of four counts done four times. If you want a plan for this breathing to use with students/kids, here is an example.

  1. Sit or stand in a way that is comfortable.

  2. Put your hand on your belly or heart (optional step)

  3. Blow all the air out of your body.

  4. Breathe in for a count of 4

  5. Hold your breath for a count of 4

  6. Breathe out for a count of 4

  7. Hold breath out for a count of 4

  8. Repeat steps 4-7 for as long as you want (or for a set time or set number)

Box breathing example, a blue square with 1 2 3 4 going on the top, bottom and the sides, with arrows and instructions

You can also use an image like the one above to trace or trace on a part of your body, like the palm of your hand. For kids or those who benefit from additional sensory input, you can trace in sand, dirt, water, shaving cream, etc. If you introduce this breathing technique and the child cannot do a four count, you can always step back to a two or three count and then build up to four.


Using videos or examples can be helpful when introducing any new breathing activity. I mostly do teletherapy so I use videos a lot. Though you don't have to use videos at all. This activity is really simple to try out without any screens.


For anyone wanting some videos, here are a few different ones to try:

I posted short videos above but this practice has no time limit, do it for one minute or twenty. When I introduce a new mindfulness practice, I try to keep it short, so that my clients and students understand the concept without feeling bored or annoyed.


As I've stated in previous articles, you want to introduce breathing activities, i.e., the concept of pausing to breathe when a child is regulated. In order for a child to be able to notice and control their breath when they are disregulated, they need to have practiced the activity when they are able to listen and absorb information. When a child or adult is disregulated, it's hard to process or attend to information. It doesn't mean it can't happen, but it's much harder to follow directions, learn something new or slow down one's breath during a moment the nervous system is activated in a fight, flight, freeze or fawn state. This is why practicing mindfulness daily, even just a a few minutes, can make a really big difference. You aren't practicing because it will magically make you not feel emotions or not have intense feelings. You are practicing so that your mind and body are able to remember the steps during the times when you are struggling with your emotional state. You practice so that you can become more attune with how your breath changes when you are happy vs sad vs worried. You practice because focusing on your breath is one of the core principles of a mindfulness practice and is actually a really hard skill. You practice building up the "mindfulness muscles" slowly a minute or two a day, so that eventually sitting and breathing for five minutes doesn't feel so impossible.


Comment below if this is an exercise you have tried in the past or if you plan to use it for therapy or with your kids. Or if you want to try it for yourself, it's great for all ages! I find it can be particularly helpful when I am trying to fall asleep and my brain seems to be going in every direction except a restful one.


I have additional breathing techniques, executive function and ADHD resources on my instagram, check them out here!


Instagram posts that describes why I start my sessions with breathing


Please visit our homepage to inquire about speech, language and executive function services for kids and teens in North Carolina. Consultation and parent coaching services also available! Or sign up for a FREE 20 minute consultation to learn more about how we can help!


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