Box Breathing Exercise To Calm And Centre

Use this short box breathing exercise any time you feel stressed or anxious to help calm and center your nervous system. Giving yourself just a few minutes to clear your mind, and focus on your breathing with box-breathing will give your mind and body what it needs to help regulate.

Music: aumom namah shivaya mantra chants 432hz by BluBonRelaXon (Pixabay)
Image: Relaxed Woman Breathing Fresh Air At Night by Antonio Guilllem (Canva Pro)

Transcript

Box breathing is a relaxation technique involving a four-part breath pattern.

Inhale,

Hold,

Exhale,

And hold,

Each for equal counts.

This method helps reduce stress by enhancing focus and promoting rhythmic and controlled breathing.

We will now do a quick yet very effective three-minute box breathing exercise together.

We'll spend the first minute doing three-second box breathing,

The second minute will be four-second box breathing,

And the third minute will be five-second box breathing.

We will inhale through the nose and exhale through the mouth.

I will count all of the seconds for the first box for each set,

And following that,

We'll only instruct on inhale,

Hold,

Exhale,

And hold.

And when you're ready,

Let's begin.

Inhale,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

Hold.

Now inhale,

2,

3,

4.

Hold,

2,

3,

4.

Exhale,

2,

3,

4.

And hold,

2,

3,

4.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Exhale,

Hold.

Now inhale,

2,

3,

4,

5.

Hold,

2,

3,

4,

5.

Exhale,

2,

3,

4,

5.

And hold,

2,

3,

4,

5.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

And hold.

Now release the breath,

And return to your natural breathing.

That's it.

How do you feel?

I hope that your parasympathetic system has calmed down a lot,

And that you feel an increased sense of calm and groundedness.

Have a great rest of your day.