written by Rebecca-Sophia Strong

In today’s fast-paced world, finding calm amidst the chaos can feel impossible. Yet, sometimes, the simplest practices yield the most profound results. This breathing technique, blending ancient wisdom with a modern twist, offers a powerful way to reset: the Four-Part Breath, also known as the Square Breath.

Whether you’re new to mindful breathing or well-versed in EMDR Therapy techniques, this method promises to bring a sense of balance and calm to your day. Let’s explore how it works.

What Is the Four-Part Breath?

The Four-Part Breath is a rhythmic practice involving:

Inhaling for a count of four.
Holding the breath at the top for four counts.
Exhaling for a count of four.
Holding the breath at the bottom for four counts.

This creates a balanced “square” of breathing that calms the nervous system, enhances focus, and builds emotional resilience. It’s a tool that works during stressful moments, as a meditation prep, or as a quick reset in your day.

Here’s an exciting twist to the practice: adding cooling inhales and vibrational exhales for a deeper, more soothing effect.

The Adaptation: Cooling Inhales and Vibrational Exhales

Step 1: The “Tortilla Tongue” Inhale
If you can roll your tongue into a straw shape (thanks to the “tortilla tongue gene”), you’re set. If not, simply purse your lips as if sipping through a straw. This cools the air intake and slows your breathing, promoting relaxation.

Step 2: The “Voo” Exhale
Inspired by somatic therapy pioneer Peter Levine, this involves vocalizing a deep, resonant “voo” sound as you exhale. The vibration stimulates the vagus nerve, which regulates the parasympathetic nervous system, reducing stress and enhancing relaxation.

The Science Behind the Practice

Breathwork, often integrated into EMDR Therapy, has powerful physiological benefits:

Balances CO2 and Cortisol Levels: Controlled breathing reduces excess CO2, lowering cortisol (the stress hormone) and inducing calm.
Stimulates the Vagus Nerve: Practices like the “voo” exhale enhance vagus nerve activity, improving emotional regulation.
Enhances Heart Rate Variability (HRV): Slow, rhythmic breathing increases HRV, a marker of resilience and recovery.

Let’s Practice: Step-by-Step Guide

Find a quiet spot and follow these steps:

Prepare Yourself
Sit comfortably with your feet flat on the ground or lie down. Close your eyes and take a few regular breaths to center yourself.
Begin the Cycle

Inhale: Use the tortilla tongue (or pursed lips) to sip in air for a count of four, imagining a cool breeze filling your lungs.
Hold on Full: Pause for four counts, feeling the fullness of your breath.
Exhale: Slowly release the air while vocalizing a deep “voo” sound, stretching the sound as long as possible.
Hold on Empty: Rest for four counts, feeling the stillness.

Repeat
Complete three cycles. Notice any changes in your body or mind—perhaps a sense of lightness, calm, or clarity.

Practical Applications

This technique can be used in various situations:

During Stressful Moments: Use it before or after a challenging event to stay composed.
Preparation for Sleep: A few rounds can quiet a racing mind and ease you into restful sleep.
Midday Reset: Step away for five minutes to regain focus and balance.
Post-Workout Recovery: Use this breathwork to cool down and regulate breathing after physical exertion.

Reflections on the Practice

After three rounds, you might notice subtle shifts: a sense of lightness, reduced tension, or increased readiness to tackle your day. For me, the “voo” exhale creates an almost immediate sense of relief, as if my body is resetting with each vibration.

Closing Thoughts

The Four-Part Breath, enhanced with these adaptations, is a powerful tool for stress relief and self-regulation. It aligns beautifully with the principles of EMDR Therapy, offering a simple yet profound way to manage stress and enhance well-being.

Try it today and observe how it feels to bring this practice into your routine. Let me know how it goes—I’d love to hear your reflections. Breathe easy, and take this practice with you wherever you go.

If you want to learn more about EMDR Therapy, click here .

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