The Return | Find Your Focus (Guided Breathwork)

Feeling distracted, scattered, or mentally overwhelmed? This guided breathwork helps you quiet the noise, sharpen your focus, and return to clear presence.
When your mind jumps from one thing to the next, it’s easy to lose sight of what actually matters. This session uses box breathing, progressive breath retentions, and coherent breathing to calm the nervous system and create the conditions for real mental clarity.
With this practice, we’re simply making space for focus to return naturally.
Perfect before work, studying, creating, or anytime you need a clean mental reset. Please note: As this practice involves breath retentions, we recommend not listening while driving or operating heavy machinery.

Transcript

Congrats on choosing yourself today and welcome to this guided breastwork session. I'm really glad you're here today. My name is Benny and in today's session we are using our breath to focus and create mental clarity. This practice will be 3 rounds in and out through the nose. And each round is followed by a breath retention at the top. Beginning with 25 seconds and finishing at 45 seconds. We will be using box breathing today. 4 seconds in, 4 seconds hold. 4 seconds out, 4 seconds hold. One of the most effective tools for creating mental clarity under pressure. After the 45 second hold we will finish the session with coherent breathing to bring our heart and mind in sync. With this session, We want to create mental clarity when we need it. To focus on our task ahead. You can do this sitting or lying down. Whatever feels more comfortable for you. If it feels the line. Close your eyes. And we begin with letting everything go and taking that first beautiful inhale in. Three. Tool. And into the North. Home. And we hope and continue in this rhythm Let go. And hope. Stay with your breath. You're doing amazing. Just focus. End it. We all. And home. Three more hours to go. Just stay crisp. I'm in hell. And now we hold longer. Just stay present and enjoy this feeling. Put your attention on that energy moving inside of you. And we let it all go with a sigh to one hour. Infected. Short hold at the top. And back to box 3. Hold. Ow. And hold. That's it. Just stay focused on your breath. Let it go. And we hold again. You're back in your rhythm. Just keep going. Halfway done with this round. And in for our last boxdress this round. Home. Let it go. That's it. And we hold one more time. After this inhale. And it holds. Hold at the top. Just stay focused, Stay present with that energy moving inside of you. Just notice. And focus. On the sensation. Simply stay. You got this. Bye! And we let it go with a sigh. Too. One and all. And a quick recovery in. Short Haul Let it out before we go back in into the box. Ending. Hold at the top. And all. Hold at the bottom. Pain. Home. Ow. And hold. I think we can get rid of it. Just stay focused. And that's almost it. Five more in this pedal. And in for the last box breath. We hope. Let it go one more time. And whole. After this inhale, We'll hold for about a second. In whole. You got this. Just stay focused. Just stay present. Keep your attention on what's going on inside of you. Feel all the sensations. And we're letting it all out with a sigh again three two one let it go and in again. And the last short hold at the top. And let it all out. In through the nose for 5. 5 seconds and out through the nose for 5. 5 seconds as well. And down. You know, You're now bringing your mind and your body into a scene. Simply stay present with your breath. We're almost there. And we got two more inhales. And the final one. And one last rest. Folien. And let it go with a sigh. Now let your breathing return to its natural rhythm. In and out of the nose. Simply enjoy the mental clarity and stay in this state for as long as you wish. You can always return to this practice. Whenever you feel like. You need to get focus. Thank you for choosing yourself today. Have a wonderful day or night. Much Love, Benny you