Rectangle Breath For Mental Edge

Build balance, focus, and breath stamina with Stuart Sandeman’s Rectangle Breathing. You’ll follow a steady 4–6–4–6 rhythm through the nose - inhale for 4, hold for 6, exhale for 4, hold for 6—training calm under gentle breath-hold pressure. As you relax into the holds, your body learns to stay composed, your mind steadies, and your breathing becomes more efficient.

Perfect for sharpening concentration before work or training, and for building resilient, well-regulated breathing you can rely on anytime.

Transcript

Hello,

I'm Stuart Sandeman,

Your Breathing Coach.

This rectangle breathing practice is perfect to build balance,

Focus and stamina.

Because we'll breathe in for a count of 4,

Then hold for a count of 6,

Then breathe out for a count of 4 and hold again for a count of 6.

So you may have the desire to breathe on the holds,

But relax into this sensation.

This is where we build resilience and retrain your breathing,

Perfect if you're wanting to improve your breathing performance.

So get yourself comfy,

Sit up,

Spine straight,

Crown tall,

Relax your shoulders and breathe in through your nose for a count of 4,

Feel your belly rise.

Hold for a count of 6,

Just stay peaceful and calm.

And breathe out through your nose for a count of 4,

Relax,

Let go.

Now hold for a count of 6,

Remain peaceful and gentle.

Good,

So keep that going.

Breathe in for a 4,

Belly rise.

Hold for 6,

Peaceful and calm.

Breathe out for a 4,

Release,

Let go,

And hold for a 6,

Gentle and controlled.

Keep it going.

In for a 4,

Hold for a 6,

Out for a 4,

Hold for a 6.

And hold.

If you have that desire to breathe,

Relax into that sensation.

Keep it flowing.

In,

And out.

You're doing so well.

And hold.

Building resilience.

Training your breath,

Your body,

Your mind.

Let's go for 2 more rounds.

In.

Good,

Last one.

In.

Good,

Now release the counts.

Let your breathing come back to a natural rhythm.

You have just trained your breath.

So notice how your body feels and notice how your mind feels.

And when you're ready,

Wiggle your toes,

Your fingers,

Loosen your neck.

Or a stretch if it feels good.

And open your eyes.

This is a great tool to keep coming back to.

So thanks so much for sharing your practice with me.

I'm Stuart Sandeman.

Please follow me here on Inside Timer for more breathwork tools.

Have the best day,

And I'll see you next time.

Reviews

There is something so calming in Stuart’s voice. I first heard his meditation on ITs intention challenge and had to check out his other meditations. So glad I found him. 🙏

Thanks for sharing!💫