• Skip to content
  • Skip to primary sidebar

Right Attitudes

Ideas for Impact

A Quick Way to De-stress: The “Four Corners Breathing” Exercise

April 9, 2020 By Nagesh Belludi 1 Comment

Whenever you feel frenzied, i.e., your mind is restless and disturbed, a centering meditation can help you focus inward, pull together your scattered energies, and allow your mind to become calm.

Here’s a quick-and-easy deep breathing exercise called “Four Corners Breathing” suggested by psychologist Lucy Jo Palladino in Find Your Focus Zone (2007):

  1. Find an object nearby that has four corners—a box, your monitor, or even this page.
  2. Start at the upper-left-hand corner and inhale for four counts. Breathe in, filling your lungs with air.
  3. Turn your gaze to the upper-right-hand corner and hold your breath for four counts.
  4. Move to the lower-right-hand corner. Exhale for four counts.
  5. Now shift your attention to the lower-left-hand corner. Tell yourself to relax and smile.

Repeat these steps 3 to 5 times, or as often as you like.

You can do this centering exercise practically anywhere without drawing attention to yourself. It can initiate an immediate shift in consciousness, enabling you to bring greater awareness into the world around you and maintain your calm.

A Quick Way to De-stress: Four Corners Breathing Exercise

According to ancient meditation practices, the breath can link the mind and the body. When the breathing is calm, the mind is calm, and the body is calm.

Deep breathing is an effective way to moderate the activation of your sympathetic nervous system, which controls the body’s response to a perceived threat.

Idea for Impact: Breathing exercises need not take much time out of your day. Set aside some time to pay attention to your breathing. Even a few minutes of slow, deep breathing can help you get a grip on your mind, manage your emotions, short-circuit the stress response, and keep your mind focused.

Wondering what to read next?

  1. Learn to Cope When You’re Stressed
  2. The Dutch Practice of Doing Nothing: Niksen
  3. Understand What’s Stressing You Out
  4. How to Encourage Yourself During Tough Times
  5. The Best Breathing Exercise for Anxiety

Filed Under: Health and Well-being, Living the Good Life Tagged With: Anxiety, Balance, Mindfulness, Stress, Time Management, Worry

Reader Interactions

Comments

  1. Parinitha Bhargav says

    June 12, 2021 at 1:00 PM

    Breathing is truly an art and this art will help us in leading a healthy life. Thank you for the helpful explanation of the methods of breathing.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

About: Nagesh Belludi [hire] is a St. Petersburg, Florida-based freethinker, investor, and leadership coach. He specializes in helping executives and companies ensure that the overall quality of their decision-making benefits isn’t compromised by a lack of a big-picture understanding.

Get Updates

Signup for emails

Subscribe via RSS

Contact Nagesh Belludi

Explore

Anxiety Attitudes Balance Biases Books Coaching Conflict Conversations Creativity Critical Thinking Decision-Making Discipline Emotions Entrepreneurs Etiquette Feedback Getting Along Getting Things Done Goals Great Manager Leadership Leadership Lessons Likeability Mental Models Mentoring Mindfulness Motivation Networking Parables Performance Management Persuasion Philosophy Problem Solving Procrastination Relationships Simple Living Skills for Success Social Skills Stress Thinking Tools Thought Process Time Management Winning on the Job Wisdom Worry

RECOMMENDED BOOK:
Meditations

Meditations: Marcus Aurelius

Roman Emperor Marcus Aurelius's diaries remain the sterling paradigm of the stoic mindset: civility, moderation in all things, and taking in triumph and tragedy with equanimity.

Categories

  • Announcements
  • Belief and Spirituality
  • Business Stories
  • Career Development
  • Effective Communication
  • Great Personalities
  • Health and Well-being
  • Ideas and Insights
  • Inspirational Quotations
  • Leadership
  • Leadership Reading
  • Leading Teams
  • Living the Good Life
  • Managing Business Functions
  • Managing People
  • MBA in a Nutshell
  • Mental Models
  • News Analysis
  • Personal Finance
  • Podcasts
  • Project Management
  • Proverbs & Maxims
  • Sharpening Your Skills
  • The Great Innovators
  • Uncategorized

Recently,

  • Direction + Autonomy = Engagement
  • Beware of Too Much Information
  • Bollywood: An Escapism to a Happier Place
  • What to Do When Your Friend Becomes Your Boss
  • Inspirational Quotations #946
  • Look Back at This Time Last Year
  • Having What You Want

Unless otherwise stated in the individual document, the works above are © Nagesh Belludi under a Creative Commons BY-NC-ND license. You may quote, copy and share them freely, as long as you link back to RightAttitudes.com, don't make money with them, and don't modify the content. Enjoy!