Pranayama – the practice of breathing in a square

Pranayama is one of the main yoga techniques related to breathing. It includes a wide range of breathing exercises that can help control breathing, improve health, reduce stress, and boost energy.

One type of Pranayama is breathing in a square. This technique got its name from the fact that the breathing process is divided into four phases, like a quadrilateral.

To perform breathing in a square, you must first find a comfortable position for sitting or lying down and focus on breathing. Then you need to follow these steps:

• Inhale for 4 seconds, filling the lungs with air.
• Hold your breath for 4 seconds.
• Exhale for 4 seconds, completely exhaling the air from the lungs.
• Hold your breath for 4 seconds before the next breath.

This sequence of breathing cycles can be repeated several times until the effect of calming and relaxing is felt.

Breathing in a square can help reduce stress and anxiety, improve sleep, increase concentration, and reduce feelings of anxiety. This exercise can also help lower blood pressure and improve circulation.

This breathing exercise can be done at any time of the day, especially if you feel tense or tired. However, as with other techniques, it is important to practice square breathing with care. The main thing is not to exceed your limits, especially if you have any health problems. It is also important to practice this technique outdoors or in a well-ventilated area. This way you can calmly focus on your breathing.

Do all exercises in your comfort zone. If you have acute pain, then there is no need to do this
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Best regards, Marianna Mansurova