Tactical Or Box Breathing

Guided breathwork practice of tactical or box breathing, a technique often used by military and law enforcement to help maintain a calm, focused state. Practicing any breathwork technique on a regular basis will help it feel more familiar and natural when needed in stressful situations.

Music credits Relaxing Chill Music | ARNOR by Alex-Productions | onsound
Music promoted by Chosic
Creative Commons CC BY 3.0

Transcript

For this breath practice,

We'll use a simple rhythm often used by military and law enforcement called tactical or fox breathing.

It's a steady pattern of inhaling,

Holding,

Exhaling,

And holding again,

Each for an equal count.

This balanced pattern helps calm your nervous system,

Steady your thoughts,

And helps you stay focused in high stress or dangerous situations.

We'll practice a four count box.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

And again,

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Practicing this technique throughout the day will make it more familiar and easier to use in stressful situations.

Thank you for joining me.

With gratitude,

I am wishing you peace and love throughout your day.