Breath meditation is one of the simplest and most accessible forms of meditation. It requires no special equipment or previous experience and can be practised almost anywhere.
By consciously bringing our attention to the breath, we move our focus away from the continual activity of the mind and towards something natural and immediate. The practice can encourage relaxation, improve awareness of our breathing and help settle both the mind and body.
Breathing practices can also have benefits for general wellbeing. Slow, controlled breathing can encourage a state of relaxation and may help reduce stress and tension.
The Square Breath
One particularly simple technique is known as Square Breathing or Box Breathing. The breath is divided into four equal stages, rather like the four sides of a square:
Breathe in gently from the stomach for a count of four.
Hold the breath comfortably for a count of four.
Breathe out slowly for a count of four.
Pause for a count of four before beginning the next breath.
Then repeat the cycle.
The count of four is a guide rather than a rigid timing. Adjust the speed of your counting to suit your own comfortable breathing capacity. There should be no need to strain when breathing or holding the breath.
As you continue, allow your attention to remain with the rhythm of the breathing. When thoughts arise, simply recognise them and gently return your attention to the breath.
A Simple Meditation in Its Own Right
Although the technique is very straightforward, this simplicity is part of its value. Following the four stages gives the mind a gentle point of focus while the regular breathing rhythm can help the body settle.
With practice, less attention may be required to maintain the count, allowing greater periods of quietness to emerge naturally.
Square breathing can therefore be used both as a meditation practice in its own right and as a preparation for deeper meditation, helping create a calmer and more settled state before moving into silence.