2023 Square Breathing for Kids: An Effective Practice to Calm Down

Square breathing is a simple, effective and memorable exercise that involves equal counts of inhales and exhales. This helps slow down our breathing and calm the nervous system.

Fun fact: Navy SEALs use this technique to stay focused in stressful situations!

What is Square Breathing?

Square breathing, also known as box or four-square breathing, is a deep breathing exercise that involves equal counts of inhaling, holding the breath, exhaling, and holding again. Square breathing has many modifications. This simple one is best for tiny humans.

What's It Called in Other Languages?

• "Respiration en boîte" in French
• "Nafas kotak" in Indonesian
• "Respiración cuadrada" in Spanish
• "Hezi hūxī" in Mandarin

How to Do Square Breathing?

1. Find a comfortable position

2. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat as many times as you like.

You can pick any number, as long as your inhales and exhales are equal counts. If 4 counts are too challenging, you can try 3 or 2 counts.

Drawing a box or tracing a box with your fingers can help you focus and stay present.

Benefits of Square Breathing for Kids

Square breathing has many benefits for kids, including:

1. Calms the nervous system, and reduces stress and anxiety.

2. Increases focus and concentration. This is a great one to use before exams or important tasks.

3. Easy and memorable practice that can be done anywhere, anytime.

So, the next time you and your tiny humans need a moment to pause and relax, try square breathing and see how it can make a difference in your day.

Find more breathing exercises and yoga poses with Metta Play bilingual yoga cards here or download them instantly

View this post on Instagram

A post shared by Metta Play (@mettaplay)