Unwind After A Long Day | 7 Minute Box Breathing

Welcome to this 5 minute Box breathing meditation, a simple yet effective relaxation technique that involves breathing in four equal phases: inhale, hold, exhale, and hold again, each for a count of four. This practice helps to calm the nervous system, reduce stress, and improve concentration.

Box breathing also brings harmony through its repetitive rhythm, similar to soothing musical patterns, creating predictability and stability. This alignment of breath with a steady pattern synchronizes mind and body, fostering calm and balance.

Transcript

Hi,

Welcome to this five-minute breathwork session to reduce anxiety and regulate the nervous system.

We will be practicing box breathing,

Inhaling four seconds,

Holding our breath for another four,

Exhaling four seconds and holding it again for four.

We will be doing it through the nose and using diaphragmatic breathing.

So when they inhale the belly expands outward and on the exhale it goes back in.

Get in a comfortable position,

Close your eyes and inhale in three,

Two,

One.

In,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Out,

In,

Out.

In,

Out,

Hold,

In,

Hold,

Out,

Hold,

In,

Hold,

Out,

Out,

Hold,

In,

Out,

Hold,

In,

Out,

Hold,

In,

Hold,

Out,

Hold,

In,

Out,

Hold,

Hold,

Out.

Now take a moment to observe how your physical body is feeling and how your emotional body is feeling.

Use this last couple of minutes to simply be aware of this present moment and come back to this bread work every time you need a reset from your mind and your nervous system.