Guided Box Breathing Practice For Focus

This is a short guided explanation of how to use box breathing to boost focus and calm anxious thoughts. Once the practice is introduced there is a period of a couple minutes with simple cues to practice the breath. Use this daily or as needed to master this useful breathing practice. All levels.

Transcript

Welcome.

For today's breathwork practice,

We'll be doing box breathing.

This is also known as square breathing,

And it's a really powerful but simple technique used to calm the mind and the body.

It's a deliberate pattern of equal inhales,

Holds,

And exhales that works to activate the parasympathetic nervous system,

Regulate your heart rate,

Improve focus and clarity,

And ground your energy,

Making it a perfect reset button for your nervous system.

This breath can be practiced while doing other things like cooking,

Walking,

And even certain forms of exercise,

But I would recommend against doing this while driving or doing anything that requires additional focus.

I'll introduce the breath,

And then I'll leave you in silence with a counter so that you're able to continue for as long as you'd like.

We'll be inhaling for a count of 4,

Holding for a count of 4,

Exhaling for a count of 4,

And holding the exhale for a count of 4.

Using this for just 1 minute a day can be helpful,

But the longer that you're able to practice,

The more benefits you'll receive.

At the bottom of your next exhale,

Breathing in through the nose for 1,

2,

3,

4,

Holding,

Exhale 2,

3,

4,

Holding.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale.

Inhale,

Hold.

Inhale,

Exhale,

Hold.

Inhale,

Hold.

Inhale,

Hold.

Exhale,

Hold.

Inhale,

Hold.

Exhale,

Inhale.

Inhale,

Hold.

Exhale,

Hold.

Inhale,

Exhale.

Inhale,

Inhale.

Hold,

Exhale,

Hold.

Returning to your normal pattern of breathing,

And thanking yourself for taking this time to regulate your mind and your body.

Thanks for joining me!