Reset With Box Breathing

A short and powerful breath practice to calm your nerves and restore clarity. Use this when you feel overwhelmed, anxious, or ungrounded. Each breath becomes a doorway back to balance. This simple 4-part breath pattern (Box Breathing) will be gradually lengthened to expand your capacity to deal with stress. This practice is used by athletes, meditators, and even Navy SEALs to quickly calm the nervous system and sharpen focus. A few mindful cycles can create a powerful shift in your mental state!

Transcript

Welcome.

My name is Alok with Rockwater Healing Arts.

Happy you're here to breathe with me,

Release and reset your nervous system.

We'll be practicing the box breath today and expanding the breath so that you can test the limits of your lung capacity.

By gently increasing the length of the breath over time,

Stretch your tolerance window and build nervous system capacity,

Making you more adaptable under stress.

This practice is used by athletes,

Meditators,

And even Navy SEALs to quickly calm the nervous system and sharpen focus.

Just a few mindful cycles can make a powerful shift.

Start with a four count box breath.

Equal parts inhale,

Hold,

Exhale,

And hold out.

So when you're ready to join me,

First exhaling all the air out.

Inhale through your nose,

2,

3,

4.

Hold,

2,

3,

4.

Exhale through your mouth,

2,

3,

4.

Continue this rhythm for a few rounds at your own pace.

Let your breath feel steady,

Supported,

Like tracing the four sides of a square.

Each time you can keep going.

If you feel like this is your limit,

Staying there,

Let it be a gentle crescendo,

Not a force.

Just explore doing a few more rounds,

Expanding only if your body welcomes it.

And when you're ready,

Finishing whichever round you're on by exhaling all the air.

Just feel the spaciousness within you.

Carry the steadiness with you today.

You can always return to the breath whenever you're feeling stressed.

Trust in the breath to hold you steady.

The breath is always there for you.

Enjoy.

Reviews

Great quick nervous system reset. Alok hits that sweet spot of talking just enough and not too much. I am grateful for your lessons Alok.