Squared Breathing
Squared breathing is a bit more advanced in that it requires an additional count while holding the breath after exhalation. To begin, start as in triangular breathing with an inhalation for a count of seven, hold the breath for a count of seven, exhale for a count of seven and then while the lungs are empty hold again for a count of seven and then repeat the process beginning with another inhalation for a count of seven.
Prior to beginning a round of squared breathing its best to start first with some triangular breathing and then after a few rounds add the additional hold after the exhalation to move into the squared breathing pattern. By beginning with the triangular breathing pattern you will calm your cardiovascular system, making the transition to the squared pattern a little easier.
As in the triangular breathing pattern, breathe from the diaphragm and try your best to make the pattern as smooth as possible. Time the rhythm so that it is comfortable. If it’s uncomfortable then your count is too long. Don’t hesitate to speed up the count or to even use a smaller count such as 4 or 5. Seven to ten rounds of squared breathing is an effective way to combat even the most potent of all cravings and is effective in the battle against almost any addiction as well.
By using this technique several times a day I was able to quit a 20 year old smoking habit cold turkey without gaining any weight using the squared breathing technique by itself. Beyond cravings and addictions it is also an incredibly effective anger management tool. Again a great time to practice this technique is when you arrive home at the end of the day but. By doing so, you will calm your mind and emotions and be in a much better state to interact more positively with loved ones.