Box Breathing Reset

Settle your mind and reset your focus with a guided box-breathing session. You’ll follow a simple four-part rhythm through the nose across 12 smooth rounds. With an upright posture and relaxed shoulders, this practice steadies your breath, calms the nervous system, and sharpens attention.

Perfect for a midday reset or pre-task focus: expect less tension, more clarity, and a grounded, balanced state you can carry into whatever comes next.

Transcript

Hello, I'm Stuart Sandeman, Your breathing coach, And today's box breathing practice will help you focus and reset. We use a simple four-part rhythm, So in for four, Hold for four, Out for four, And then hold for four, All through your nose. Just sit up straight, Crown tall, And relax your shoulders, Relax your face, Relax your jaw. Let's go for 12 rounds. Breathe in through your nose for a count of four, Feeling your belly rise. Hold your breath for four, And breathe out for four, Let your belly fall, And then hold your breath for four. Let's keep going, Breathe in, Good, And feel your belly rise, Hold, Keep calm and still, And out, Relax, Let go, And hold, Focused and still, In, Smooth and gentle, Hold, Peaceful and calm, And out, And hold, Focused and strong. Keep going, Hold, Keep relaxed, Clear, Breathe out, Keep it steady, And hold, Clear and precise. In, Let's go for three more rounds, In, Good. Now let your breath return to its natural rhythm, And notice how you feel. Tune into your body, Tune into your mind, And when you're ready, Wiggle your toes, Your fingers, Loosen your neck, Have a stretch if it feels good, And open your eyes. Thanks so much for breathing with me, I'm Stuart Sandeman, And remember to follow me here on InsideTimer for more breathwork tools. Have the best day, And I'll see you next time.