Box Breathing

Box breathing, also known as square breathing, is a simple yet effective technique for promoting relaxation and focus. It consists of four equal parts:

Inhale (4 seconds): Breathe in deeply through your nose for a count of four, filling your lungs.

Hold (4 seconds): Hold your breath for another count of four, allowing the oxygen to circulate.

Exhale (4 seconds): Slowly release your breath through your mouth for a count of four, emptying your lungs.

Hold (4 seconds): Pause and hold your breath again for four seconds before starting the cycle anew.

Repeat this process several times. Box breathing can help reduce anxiety, improve concentration, and enhance overall well-being.

Transcript

This is box breathing.

We will be inhaling for four seconds,

Holding for four,

Exhaling for four,

And holding for four again.

Now you can picture this as a square box breathing.

Four,

Four,

Four,

Four.

Let's begin.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Inhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.

Exhale,

One,

Two,

Three,

Four.

Hold,

One,

Two,

Three,

Four.