Box Breathing for Better Sleep,
A guided meditation with Angelica Janic.
Welcome to this guided meditation on Box Breathing,
A powerful technique for reducing stress,
Anxiety,
And increasing mental clarity.
Box Breathing is a simple yet effective breathing technique that involves inhaling,
Holding the breath,
Exhaling,
And holding the breath again,
All for equal counts.
It's called Box Breathing because if you visualize the breath as a square,
Each side of the square represents the steps of the technique.
This technique is known as Four Square Breathing or Tactical Breathing.
So let's begin.
Sit down or lie comfortably,
Taking your time to straighten your back and close your eyes.
Start to focus on your breathing.
Become aware of the natural moving air in and out of your body.
Without adding any technique,
Simply pay attention to the organic breaths coming in and out of your body.
Now,
Inhale slowly and deeply through your nose,
Counting to 4,
3,
2,
1.
Exhale for 4.
Let's focus on the inhalation.
Again,
Inhale slowly and deeply through your nose,
Counting to 4.
Feel your belly and your chest expanding as you fill your lungs and body with air.
Continuing,
When you inhale slowly and deeply through your nose,
Counting to 4,
3,
2,
1.
Now,
Hold your breath for a count of 4.
Exhale slowly and completely through your nose for 4,
3,
2,
1.
Hold your breath for 4.
Continue to breathe and count your breath.
Now,
Let's focus on the exhalation.
Taking a deep,
Organic breath in,
Hold momentarily at the peak.
And as you exhale slowly and completely,
Count your breath for 4,
3,
2,
Hold momentarily.
Continue to organically breathe,
Focusing on your exhalation.
As the breath leaves the body,
Feel the tension and stress leaving your body as well.
As you get more comfortable,
You could increase by even numbers,
Ensuring that the sides of the square are all even.
Let's practice together.
Inhale for 4,
3,
2,
Hold for 4,
3,
2.
Exhale for 4,
3,
2,
Hold for 4,
3,
2.
Inhale for 4,
3,
2,
Hold for 4,
3,
2.
Exhale for 4,
3,
2,
Hold for 4,
3,
2.
Repeat this cycle of inhaling,
Holding,
Exhaling,
And holding for a few more rounds.
Taking your time and focusing on the present moment.
As you continue this practice,
Try to visualize your breath moving in a square pattern,
With each side of the square being equal in length.
Every exhalation,
Imagine yourself letting go of any negative thoughts,
Emotions,
Or sensations.
As you inhale,
Visualize yourself breathing in positivity,
Strength,
And calmness.
Continuing to practice this box breathing,
You may start to feel a sense of calmness and relaxation.
Noticing that your thoughts become quieter,
And your body starts to feel more and more relaxed.
Let's try to lengthen the count together.
Exhale now and fully all of the breath out of your body.
And let's begin together.
Inhale for 6,
5,
4,
3,
2,
Hold for 6,
5,
4,
3,
2.
Exhale for 6,
5,
4,
3.
Using the number 6.
If this is causing any anxiety or stress,
Come down and use the number 4.
You're doing great.
Try to relax your body as best as you can.
Box breathing is a technique that can be practiced anytime and anywhere.
Whenever you need to calm your mind,
Reduce anxiety,
Or simply take a few moments to yourself.
It's an effective tool to help you to manage stress and improve your overall well-being.
Simple yet powerful,
It can help you to regain control of your thoughts and better emotionally regulate.
Continuing to count your breath,
Visualizing the box in your mind's eye,
For just a few more rounds.
Do your best to stay focused,
Continue to count your breath.
Whenever your mind wanders or gets distracted,
You're retraining yourself by coming back,
Focusing on the present moment.
Let's take one more round together.
Inhaling for 4,
3,
2.
Hold for 4,
3,
2.
Exhale for 4,
3,
2.
Hold for 4,
3,
2.
Inhale your shoulders now up toward the earlobes.
Hold the peak of your breath.
You may create a little bit of tension before exhaling out of the mouth now,
Softening your shoulders down.
Doing that once more,
Inhale your shoulders up toward the earlobes.
Hold your breath as long as you can.
Again,
You're welcome to create tension before relaxing and exhaling out of the mouth.
Take a moment to let go of the technique,
Breathe regularly,
Organically.
Just notice if you feel a difference.
Remembering each day is different,
So be kind to yourself.
When you're ready,
Gently open your eyes,
Feeling refreshed and ready to face the rest of your day.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
