Box Breathe Your Way To A Better State

Join me for a quick breath break to prove to settle the nervous system. In fact, this breathing technique is even used by Navy Seals on the job! We will be moving through a guided session of box breathing, a form of paced breathing that slows the breath and steadies the mind. We will be inhaling, holding, exhaling, then holding - each for a count of 4, forming the box-like shape of this breath.

Transcript

Welcome to your box breathing practice.

Go ahead and find a comfortable seat,

Coming into stillness and closing the eyes or lowering the gaze,

Just helping to turn the attention inwards.

In box breathing,

We will inhale for a count of four,

Hold for a count of four,

Exhale for a count of four,

And hold again for a count of four.

Shortly,

I'll begin counting you in and you can follow my count.

But after a few rounds,

I will allow some time to practice in silence so you can find the pace of your own four count that works just perfectly for you.

My count may be a little bit too fast or too slow for you.

So let's begin,

Taking a big exhale.

And as you're ready,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Continue on with this pattern.

Feel free to adjust the speed of your count so it works best for you.

We'll complete five more cycles following this same pattern.

And if you lose your place,

Just coming back again to beginning with the inhale for four counts,

Creating your box-like shape of the breath,

Bringing your practice to a close,

Coming back to your natural rhythm of the breath,

And noticing any differences in the state of your body or mind as a result of your efforts today.

As you're ready,

Opening your eyes.