Box Breathing For Calm

Box breath, or 4 sided breath is a technique that will help you find calm and de stress. The four sides to the breath - the inhale, retention, exhale and suspension - are equal in length. You can adjust the speed of your count to make it suitable for your own capacity.

Transcript

Hi, Everybody. Today I thought I would just introduce you to a breathing technique that I've been using in class quite a bit lately and myself personally. It's quite a grounding, Calming technique which I think many of us could use at the moment. So it's called a box breath or a four-sided breath is another name for it. And very simply, You breathe in for a count of four. You hold the breath for a count of four, Breathe out for a count of four, And hold it out for a count of four. So I thought we might do that together here. Just take a few moments to find a comfortable seat. Just pause what you're doing, Sitting with a nice tall spine. Just bring your hands into your lap. And if it's comfortable for you, You can lower the gaze down or Just completely close the eyes. And I'll count you through a few rounds. So starting to breathe in. Too. Three. Hold Out Hold In Hold Out 2 3 4 Hold 2 3 4 In 2 3 4 Hold 2 3 4 Out 2 3 4 Three. Four. Hold 2. . . 3. . . 4. . . In. . . Hold. Exhale. Home. In hole. Out. Home. In hole. Out. And then just let your breath return to a natural rhythm. You can open your eyes when you're ready.