Vintage Fitness Blog

2 minutes to find calm

Square breathing

Seniors enjoying a walk on the snow

This can be a hectic time of the year with many fun social events which are fun in isolation but can feel overwhelming all bunched together.  Over the last couple of years I have started a regular 10 minute a daily meditation practice and I notice that I feel “off” if I miss a day.

One technique that only takes 2 minutes is called square breathing which can be done standing in line when you are doing your last minute holiday errands.


Here is a video of square breathing on the Vintage Fitness facebook page:

Square Breathing:

  1. Sit or stand tall
  2. Pull your chin gently towards your chest feeling your neck lengthen
  3. Squeeze your shoulder blades together and drop your shoulders down
  4. If you are at home place one hand on your belly
  5. Breath in for 4 slow seconds
  6. Hold for 4 seconds
  7. Breathe out for 4 seconds
  8. Do this 10 times everyday over the holidays

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Vintage Fitness

Vintage Fitness is an in-home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise. 


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