Box Breathing Meditation For Calm And Focus

A few minutes could change your entire day.

If you need a quick and effective method of changing your mindset, your physiology, and your inner feelings, breathing exercises are practical, efficient, and powerful. Box breathing has been clinically proven to immediately calm our nervous systems into relaxation, ease stress and anxiety, and lower our heart rate and blood pressure. It can allow us to restore focus and reconnect to our natural state of balance.

In Box Breathing, we inhale through the nose for 4 counts, pause holding that breath for 4, then exhale out through the nose or mouth for 4, then hold that empty space for 4, then we repeat.

Take a moment and let's breathe together. Feel the restorative power of oxygen, awareness, and the soothing sounds of music.

Transcript

Hello, I'm Bita Sharif. Thank you for joining me in this box breathing meditation. A few minutes could change your entire day. Let's breathe together. Dive deep inside where we can immediately allow our nervous system to relax, Ease stress and anxiety, Lower our heart rate and blood pressure. We can restore focus and reconnect to our natural state of balance. In box breathing, We inhale through the nose for four counts, Pause holding that breath for four, Then exhale out through the nose or mouth for four. Hold that empty space for four, Then we repeat. I will count for you. Find the most comfortable position. Allow your eyes to be heavy and gently close or if you prefer, Let your gaze rest softly in one spot. Tuning inwards with our breath, We begin through your nose. Take a deep inhale. Hold with filled lungs. Exhale slowly. Inhale, Hold. Exhale, Let it go. Hold. Inhale, Oxygen fills your body. Hold. Exhale, Release slow. Hold. Inhale, Exhale, Let yourself relax. Hold. Inhale, Deep and full. Hold. Exhale. Hold. Hold. Inhale into your diaphragm. Hold. Exhale. In. Exhale. Hold. Inhale your belly and chest rise. Hold. Exhale, Release tension. Hold. Inhale. Exhale. Hold. Inhale, Drawing in positive energy. Hold. Exhale, Release unwanted energy. Hold. Hold. Inhale, Drawing in. Exhale, Letting go. Out. Inhale for the last time, Deepest breath. Hold. Exhale. Feels so good. Hold. Resume natural breathing in and out of your nose and be aware of the sensations in your body. Let's invite an intention. What do you desire for this day? Feel yourself fulfilling it. Let this breath be a little deeper. As we return, You can gently move your body. Wiggle your fingers and toes. And when you are ready, Open your eyes. Thank you so much for joining me. I hope this meditation helped you and you received a shift that can help you proceed to have the best, Most joyful, Productive, And most wonderful day ever. If you enjoyed this meditation, Please like and subscribe to receive more. I appreciate your support and look forward to the next time. Peace and blessings to you.