Twenty-six years ago, during the summer before my senior year in high school, my step-uncle, a teacher at Yoga Among Friends, gave me a ten-pack of yoga classes. I had no idea what an incredible gift this would turn out to be.
Iyengar Yoga with Mike was my first introduction to paying attention to my breathing. I began building strength and flexibility as a way to move through life a little more easily. And I began learning something I still return to today: remembering to exhale.
Over the years, wherever I was living or whatever I was doing, Yoga Among Friends remained a special space where I could walk into a class and see familiar, friendly faces. It always felt like a place where I had just been, no matter how much time had passed between visits.
Learning to Let Go
In 2023, shortly after moving back to the western suburbs, I learned that Yoga Among Friends would be hosting a 200-hour yoga teacher training, and I knew I needed to explore it.
Over the course of 13 months, the other members of our group and I were guided by Laura Jane and Julie Pate through the beauty and power of the eight limbs of yoga. We eventually named ourselves the “Eagle Sangha,” our community of practice, after a series of coincidences involving eagles.
During one of our first Friday evening sessions, I remember Laura Jane talking about how essential breathwork is to a yoga practice.
It is the exhale, the letting go, that we often forget.
At the time, it was one small piece of wisdom among so many teachings to absorb. Now, I return to it again and again.
The Joy of Sharing the Practice
In the beginning, teacher training felt like a beautiful way to deepen my own practice. But without really intending to, I discovered that I truly love teaching yoga.
As a Chair Yoga and Restorative Yoga teacher at Yoga Among Friends, it is a privilege to help others explore movement and breath using props, supports, and modifications.
I love these practices because they offer so much room to respond to what each person needs to feel comfortable, relax, and let go. There is real joy in bringing yoga to meet people where they are.
Each time I learn something from another teacher that might help a student, whether it is a breathing technique for Restorative Yoga or a fun game for Kids Yoga, I feel fortunate to be able to pass it along.
Yoga has given me strength, flexibility, resilience, and the joy of truly breathing. But the opportunity to learn from others and share those lessons has been the greatest gift.
I am grateful to have been reminded to exhale. I would like to share a simple breathing practice that offers a little space in the day to pause and let go.
How to Practice Square Breathing
Square breathing, also called box breathing, follows four equal parts: an inhale, a pause, an exhale, and another pause. In this practice, each part lasts for a count of four.
Find a Comfortable Seat
Sit comfortably on the floor, cross-legged if that suits your body, or in a chair with your feet resting flat on the floor. Use support beneath your seat or behind your back if that helps you feel at ease.
Rest your hands on your thighs, palms facing down or up. Let your shoulders soften and allow your spine to lengthen gently.
Keep the breath comfortable and unforced. If counting or holding your breath feels uncomfortable, let go of the pattern and breathe naturally. Stop if you feel dizzy or lightheaded.
Begin With the Breath
-
Inhale: Breathe in gently through your nose for a count of four.
-
Pause: Hold the breath comfortably for a count of four.
-
Exhale: Breathe out gently through your nose for a count of four.
-
Pause: Rest with the breath out for a count of four, without forcing your lungs empty.
Add a Gentle Hand Movement
If you would like, add movement to your hands on the next round. Begin with your palms facing up on your thighs.
-
Inhale: As you breathe in for four counts, gently curl your fingers toward your palms, closing your hands loosely.
-
Pause: Hold comfortably for four counts, keeping your hands soft.
-
Exhale: As you breathe out for four counts, slowly uncurl your fingers until your hands are open.
-
Pause: Rest for four counts with your palms open on your thighs.
Try another round if it feels comfortable, then allow your breathing to return to its natural rhythm.
I like to use my fingertips to keep track of the rounds. Mala beads can also be used, but nothing extra is needed.
Notice how it feels to open your hands and let the breath go. There is no particular experience you need to have. Simply give yourself a moment to notice.
Where in your day could you make a little room to pause and exhale?
You’re welcome to share in the comments below.
Explore the Practice With Lynette
f you would like to explore breath awareness and supported rest together, I would be happy to welcome you to Breathwork & Restorative Yoga on Wednesday evenings or Sunday mornings at Yoga Among Friends in Downers Grove. No previous yoga experience is needed, and we can explore options to help you feel supported.
SIGN UP FOR LYNETTE’S CLASSES →
Meet the Thanksgiving holiday with greater ease. Make time for yourself to rest and feel grounded by joining Ashley Logan and me for:
Thanksgiving Eve: Restorative Yoga and Sound Healing
Wednesday, November 25, from 6:00–7:30 p.m.
An evening of supported rest, breath awareness, and sound offers time to settle before the gatherings ahead. Beginners are welcome.
Learn more and reserve your place →
Stay Connected With Yoga Among Friends
Receive Yoga Among Friends’ Sunday reflections, and Thursday updates with classes, workshops, and yoga inspiration, along with an occasional announcement. We’d be happy to stay connected with you.
