Box Breathing | Calm | Focus | Insomnia

05:26

05:26

Box Breathing | Calm | Focus | Insomnia

Rated

4.8

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

63

Benefits: Calming, focusing, and insomnia Time of day: Anytime Where to practice: Anywhere Who is it for: All ages and pregnant-friendly Box breathing heightens focus and concentration, and is a powerful stress reliever. It is the practice of closing down the mouth, breathing in and out the nose with 4-second holds in between. It looks like this - breathing in for 4 seconds, holding that breath for 4 seconds, exhaling for 4 seconds then holding the exhale for 4 seconds. Powerful, yet so simple to use in all aspects of life from driving in the car, whilst in a meeting at work, or even right before bed. Music thanks to Uppbeat: Daniel Robinson, Waterfoot | License code: EIQRA9BX68FRSCSZ Aroshanti, Wondrous | License code: EF0EM66DEVYUXZC9

Breathing Focus Insomnia Stress Relief Pregnancy Relaxation Visualization Box Breathing Focus And Concentration Insomnia Management Stress And Anxiety Reduction Pregnancy Support Breastfeeding Support Combat Technique Nose Breathing Visualization Technique

Meet your Teacher

Pambula NSW 2549, Australia

Meet your Teacher

Pambula NSW 2549, Australia

Transcript

Today I'd like to introduce you to a breathing method called box breathing. This one is excellent for clearing the mind, Allowing for greater focus and concentration. It helps with insomnia and even moments of overwhelm, Maybe with your toddler, Your partner or even people at work. It can be done anywhere, Anytime and it really is for everyone. It's just a great all-rounder. I even practiced this one when I was pregnant. My current favourite places that I weave this into my day are when I'm breastfeeding my little boy, Before bed when I can't quite switch off and even during meetings at work. This is so powerful yet so simple when you get into the flow that Navy SEALs actually use a version of this one in combat. Now box breathing is done when you close down the mouth and you breathe in and out the nose and the technique is breathing in for four seconds, Holding that breath for four seconds, Exhaling for four seconds with no breath in the system and then inhaling again for four seconds. You can try and imagine a box, We're doing it today. We're going to repeat the cycle a few times and then I'm going to leave you with the music to do it in your own pace and in your own time. Find a comfortable position with your spine nice and straight and let's start by just taking a few deep breaths. Take an inhale through the nose, Exhale mouth. Another two like inhale, Last one. Okay close down the eyes now if it feels comfortable to do so if you haven't done so already and let's begin. Inhale for a count of one, Two, Three, Four, Hold it one, Two, Three, Four, Exhale one, Two, Three, Four, Hold it one, Two, Three, Four, Inhale one, Two, Three, Four, Hold it one, Two, Three, Four, Exhale one, Two, Three, Four, Hold it one, Two, Three, Four, Inhale, Hold it, Exhale now, Hold it. Okay return the breath back now to just your normal breathing pattern and just take a moment to appreciate that little bit of zing that you've brought into your body and what we're going to do now is I'm going to leave you with the music to continue in your own pace and in your own time. When you hear the gong the recording will finish. I hope you have an awesome day wherever you are in the world or a beautiful sleep if you're using this wrap. Thank you for practicing with me today.