Calming rectangle breathing

Rays - N. Carlson

There are several breathing techniques available to modify an individuals awareness level.  The rectangle breath is useful for calming and to regain control in stressful situations. Repeated practice will improve the effect.

Technique

1. Inhale air through nose for 7 seconds filling up the diaphragm so the belly moves out followed by an expansion of the chest.
2. Hold breath for 5 seconds.
3. Exhale out through the mouth for 7 seconds.  Place the tongue on the roof of the mouth directly behind the upper front teeth. 
4. Hold breath for 5 seconds. 
5. Repeat steps one through 4 five times.
6. Take final inhalation and exhale out without holding breath. 

As always clear these breathing techniques with a physician to make sure there are not unintentional negative health effects.  

This specific breathing techniques is referenced in the Great Courses series "How to Boost Your Mental and Physical Energy" by Kimberlee Bethany Bonura

Rectangle breath - Approx. 2 minutes