Box Breathing

This meditation explains what Box Breathing is and then walks you through four rounds of Box Breathing. This gives you a chance to try the technique without a huge time investment. Beginning with four rounds regularly can help you get used to the pattern and begin to see the benefits it can provide. Over time, if you choose, you can increase the number of rounds or increase the length of time you breathe and hold for.

Transcript

Box breathing, Sometimes called square breathing, Has ancient roots in yoga practices. The military modernized these breathing practices to help the performance of soldiers in stressful combat situations. Mark Devine, A retired Navy SEAL, Popularized box breathing in his books and YouTube videos. Box breathing is a simple exercise that can help us regulate our nervous system. It can slow the heart rate, Reduce blood pressure, And even out the breathing. Box breathing is four simple steps. Breathe in for a count of four, Hold for a count of four, Exhale softly for a count of four, And finally hold the breath again for a count of four. In this meditation we're going to do four rounds of box breathing. When we inhale and hold our breath, That tends to feel natural because most of us have done it. Most of us haven't exhaled and held our breath. So the first times that you try it, It could feel a little unnatural and awkward, But it does get better the more you practice it. Take a moment and allow yourself a chance to get ready. And now we begin. In 2 3 4 Hold 2 3 4 Out 2 3 4 Hold 2 3 4 And in 2 3 4 Hold 2 3 4 Out 2 3 4 4 hold 2 3 4 and in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 and in 2 3 4 hold 2 3 4 out 2 3 4 hold 2 3 4 Excellent work. Now allow your breathing to go back to normal and anytime you feel you need a moment to calm or soothe, Feel free to come back.