Hello everyone and welcome.
My name is Andrew and today I'm going to teach you how to do box breathing.
But first I'm going to give you a quick intro and a few tips.
After we do some box breathing,
I will run you through a quick body scan to deepen the relaxation effects.
If you've listened to this exercise before or you're a repeat listener,
Use this time to get yourself into a comfortable position or to reinforce the principles contained within this introduction.
Box breathing helps bring your breathing back to a relaxed rhythm and helps your mind focus within a very short period of time.
The more you practice it,
The better it will work.
Box breathing is so powerful that it is one of the many methods that are taught to and used by Navy SEALs to help them keep their cool and stay focused during extreme pressure and very high stress or even life and death situations.
And if it works for the Navy SEALs,
Then it can certainly work for you.
Box breathing is easy and quick for anyone to learn and practice.
It is useful in stressful situations when you quickly want to recenter yourself and improve concentration.
However,
It is also very useful if you simply want to relax your mind and body to help you fall asleep.
I often hear people say that they can't meditate or they have a hard time getting into a meditative state.
Realize that the breath is ultimately the link between the body and mind.
Through deep rhythmic breathing,
You can relax your body and alter your mental state while slowing your thought processes.
Once you do this,
The meditative state will almost happen automatically on its own or more easily and effortlessly.
That's another major reason why breathing and relaxation exercises like this one are so useful and important.
To perform box breathing,
You will breathe in for four seconds,
Hold for four seconds,
Breathe out for four seconds,
Hold for four seconds,
And then repeat.
You will breathe in through the nose and out through the mouth.
This is a deep breathing exercise even though four seconds is not very long compared to some other breathing exercises,
So you will want to breathe through your belly more than your upper chest.
To ensure you're breathing properly,
Place one hand on your belly and one on your chest.
Breathe normally for a few moments and notice the way you're breathing.
If you feel the hand on your chest moving more than the hand on your belly,
That is shallow breathing.
Direct the air into your lower lungs and make sure you feel the hand on your belly moving more than the hand on your chest.
The breathing relaxes your body while counting takes your focus away from state anxiety or the stressful situation,
Putting you back in control of your mental processes,
And resetting your mind.
Once we get started in the next few moments,
Simply follow along with me,
Repeat my cues to yourself as I say them,
And if you're having a hard time with the breathing rhythm,
Try to listen and follow along when the sound of my breath kicks in.
Now that you have a better understanding of what box breathing is and how to perform it,
Let's get started.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Hold.
Breathe out.
Hold.
4,
3,
2,
1.
.
.
4,
3,
2,
1.
.
.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Hold.
Breathe out.
Hold.
4,
3,
2,
1.
.
.
4,
3,
2,
1.
.
.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Continue breathing on your own,
Using the sound and the rhythm of my breath as a guide.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Now I'm going to guide you through a quick body scan to help you relax even deeper.
As I say each body part,
Repeat it to yourself and allow that particular area to relax.
Relax your head.
Your face.
Neck.
Shoulders.
Arms.
Hands.
Fingers.
Chest.
Belly.
Upper back.
Lower back.
Pelvis.
Legs.
Feet.
And toes.
Now we will repeat that two more times,
Creating a little wave of relaxation moving through your entire body.
Relax your head.
Your face.
Neck.
Shoulders.
Arms.
Hands.
Fingers.
Chest.
Belly.
Upper back.
Lower back.
Pelvis.
Legs.
Feet.
And toes.
And toes.
Now one more time.
Head.
Face.
Neck.
Shoulders.
Arms.
Hands.
And fingers.
Chest.
Belly.
Upper back.
Lower back.
Pelvis.
Legs.
Feet.
And toes.
Toes.
You can remain in your relaxed state as long as you'd like and rise up when you feel comfortable.
Remember that you can use this exercise anytime you want or need to relax and refocus.
And that concludes our box breathing relaxation exercise for today.
Thanks for tuning in.
.
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