In episode 6 of The Caregiving Soul, Dannelle speaks with Shirley Riga about some helpful strategies and tools she learned to manage fear and anxiety while dealing with uncertainty and loss.

One of the tools covered was Square Breathing - a self-regulating tool that Shirley highly recommends. In this bonus mini-episode, we dive into the what, the why, and the how of Square Breathing so that you can apply it to your life as it makes sense.

What is Square Breathing?

Square breathing, also called Box Breathing, is a breath-based, self-calming tool taught to United States Navy SEALS to manage overwhelming situations. It is a tried and true method that can be so helpful in a variety of scenarios.

 

The Square Breathing technique originates from the yogic practice of pranayama or focusing on the breath. 

 

The reason for its common name, Box Breathing is because a square has four sides, which are represented by the breath – four counts to breathe in, four counts of holding your breath, four counts to exhale, and four counts of holding your breath after the exhale.

Why is Square Breathing impactful?

Caregiving can be a difficult task, with many stressful moments. Breathwork, such as Square Breathing activates the parasympathetic nervous system, which is the system responsible for rest, calming down the sympathetic nervous system’s “fight or flight response”.

 

When we are anxious, our breaths our short and shallow. Taking a moment to focus on deep, slow breathing through techniques such as Square Breathing calms the mind and allows us to feel more grounded in the present moment.

Overall, Square Breathing can result in the following:

• Lower stress levels
• Boosted mood
• Decreased blood pressure and heart rate
• Improved sleep

How do you practice Square Breathing?

Breathe in through your nose for four counts

Hold for four counts

Exhale for four counts

And hold for four counts

Continue breathing like this until you feel a deeper sense of calm and your heart rate goes down.

This technique can feel a bit awkward at first, especially if you are not familiar with breathwork. But if you’re determined to find more healthful ways through the madness, you might find that you don’t really care if it’s awkward. Because the fact is, everything’s awkward right now anyway! So keep practicing!

We hope you found this technique valuable to add to your caregiving toolbox.

Tips for Square Breathing in Practice

1. Practice with good posture
2. Try the lengthen the count over time
3. Set a clear intention
4. Combine Square Breathing with other pranayama practices
5. Develop a habit of stepping back throughout your day to re-center and align your energy

About Shirley Riga

Shirley Riga is the author of two books focused on surviving and thriving as a caregiver while living with her daughter’s chronic illness. An advocate for self-care and a teacher of meditation, Riga is a Certified Psychosynthesis Counselor, a Spiritual Director and a Psychic Medium. Riga came to this work after a lifetime of intense challenges –alcoholic family home, childhood abuse, toxic relationships, chronic illness, and the death of her spouse and her daughter. She struggled with poor self-esteem, immobilizing fear, and lack of a belief in a Higher Power. She learned to turn around challenges into lessons and tools, rebuilding herself while witnessing the firsthand positive changes rippling down to her children. Riga works with clients and groups as a coach, motivational teacher and trance healer sharing the process of finding empowerment through adversity.

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