Box Breathing - The Box Dissolves

This is a meditation for deep relaxation in less than 10 minutes. It is a 5-minute practice of box breathing and the last two minutes extend the breath even longer. You will begin by breathing to a count of five. Your breath and heart rate will find a calm equilibrium. Diane will stop counting in the last few minutes of this meditation and you will follow the cues and breath.

Transcript

Hi,

My name is Diane and I'm excited to welcome you to this breathwork meditation.

Today we're going to do box breathing around the number five.

This means that we will inhale for a count of five,

Hold the breath for a count of five,

Exhale for five,

And then hold the breath between the exhale and the inhale for five.

And then we will begin the cycle again.

So before we start,

Get very comfortable.

Maybe you're lying down or you can be sitting down.

Take a moment to look around the room and notice exactly where you are.

And take a long,

Slow,

Deep breath in through the nose and out through the mouth like you're blowing out a candle.

And then again,

Breathe in through the nose and out through the mouth like you're blowing out a candle.

If you haven't closed your eyes already,

Close your eyes now and breathe for a third time in through the nose and exhale through the mouth like you're blowing out a candle.

And as you exhale,

Feel yourself landing in your room to breathe.

From this space,

We will begin our box breathing.

Inhale for a count of one,

Two,

Three,

Four,

Five.

Hold for one,

Two,

Three,

Four,

Five.

Exhale for one,

Two,

Three,

Four,

Five.

Hold for one,

Two,

Three,

Four,

Five.

Inhale for one,

Two,

Three,

Four,

Five.

Hold for one,

Two,

Three,

Four,

Five.

Exhale for one,

Two,

Three,

Four,

Five.

Hold for one,

Two,

Three,

Four,

Five.

Inhale for one,

Two,

Three,

Four,

Five.

Hold.

Exhale for one,

Two,

Three,

Four,

Five.

Hold.

Hold.

Inhale for one,

Two.

Hold.

Exhale.

Hold.

Exhale.

Hold.

Inhale.

Exhale.

Exhale.

Exhale.

Exhale.

Exhale.

Inhale.

Exhale.

This is your last breath of this round.

Inhale.

Hold.

Hold even longer than usual.

Hold.

Exhale very,

Very slowly.

And the next time you breathe in,

Try to breathe in normally and exhale normally.

And again,

Breathe in as you do and exhale as you do.

This has been Your Room to Breathe.

Thank you.