Square breathing is an exercise that helps calm our body and mind by focusing on deep, grounded breathing. Please take a moment to find a comfortable position, like sitting or lying down.
Here’s how square breathing works: imagine making a square shape with your hands, like drawing a square in the air.
Take a deep breath in while counting to four in your mind. One… two… three… four.
Hold your breath for four counts. One… two… three… four.
Slowly release your breath for four counts. One… two… three… four.
Hold your lungs empty for four counts. One… two… three… four.
Take another deep breath in and continue with the pattern.
Each breath represents one side of the square. Some folks even find it helpful to draw the square with their finger somewhere on their body as they do each breath to help them visualize what is happening.
Repeat this breathing pattern for as long as it takes for your body to relax and your mind to feel at ease. Remember to breathe in for four counts, hold for four counts, release for four counts, hold empty for four counts, and then breathe in again.
If you ever find yourself feeling extremely distressed or overwhelmed while completing this program, it’s important to reach out for support. In the menu tab you will see a crisis support tab that provides numbers and links to various support resources.
The Trans Lifeline is a helpline specifically for trans and nonbinary individuals run by trans and nonbinary folks. The Trans Lifeline is open 24 hours a day, 7 days a week and can provide support and a listening ear. They can be reached at (877) 565-8860 and we recommend saving this number into your phone’s contacts. They offer their services in both English and Spanish. If you ever feel the need to talk to someone who understands and can help, don’t hesitate to reach out to them. They are there to help you.
There is also chat space for trans and queer people where you can connect with others like you. This space is for people under 24. You can find it at: trevorspace.org
Finally, we have included a text crisis line in case calling on the phone causes anxiety. The Trevor project is staffed by trained supportive crisis counselors. Just send the text START to 678-678 if you feel this support will help you.
For people outside the United States, you can find your local crisis lines at: findahelpline.com
Alright, now let’s get started!
To proceed through the Trans Care program, navigate to the “Modules” link located at the top of this section. On completion of each section, navigate back to the “Modules” page to progress in your journey.
