Box Breathing (Intermediate)

A warm welcome to this guided breathing meditation, where we will focus on box breathing. Today you will follow my guidance as we breathe in to a count of 4, hold for 4, breathe out for 4, and hold for 4 before repeating this cycle again and again.

This is a 10-minute exercise, and is a fantastic tool to reduce panic or anxiety, to calm racing thoughts, and relax your body.

With the rise of AI-generated content, I feel it is appropriate to reassure you that I am a human creator with a deep love of storytelling, meditation, and sleep. I work on my own to bring you as many varied tracks as possible, and I hope you continue to enjoy my creations!*

Music by Liborio Conti

Transcript

A warm welcome to this guided breathing practice,

Where we will focus on box breathing.

Using the count of four,

You will follow my guidance as we breathe in,

Hold,

Breathe out and hold again,

Repeating this cycle for a period of time,

And the more you get used to this,

You might want to try extending the count,

But for now,

Let's stick with four.

This ten minute exercise is a fantastic tool to reduce panic or anxiety,

To calm racing thoughts and to relax your body.

Now,

Find yourself a comfortable place to sit or lie down,

Whatever works for you.

Take a moment to just wriggle away any tension,

And with a big breath in,

Welcome peace.

And as you exhale,

Allow your body to soften and to release everything.

Good.

And when you feel the urge to breathe in,

Then inhale for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Breathe in one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Inhale for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Breathe in one,

Two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold.

Inhale for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Inhale for one,

Two,

Three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Breathe in one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Hold.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Two,

Three,

Four.

Hold three,

Four.

Breathe out one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold two,

Three,

Four.

Hold one,

Two,

Three,

Four.

Inhale for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold one,

Two,

Three,

Four.

Breathe in one,

Two,

Three,

Four.

Hold three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

Two,

Three,

Four.

Hold.

Hold for one,

Two,

Three,

Four.

Exhale one,

Two,

Three,

Four.

And hold three,

Four.

Breathe out one,

Two,

Three,

Four.

Hold.

And gradually,

Just allow your breath to come back to a natural rhythm.

Allow yourself to feel throughout your body and notice any changes or sensations that might have arisen.

Just have a moment to yourself now.

Thank you for joining me for this practice.

I hope you have a wonderful day ahead.

And I'll see you again soon.