Box Breathing For Anxiety Relief

Box breathing or four-square breathing is a simple technique that is known to be an effective breathing technique employed by U.S. Navy SEALS in high-stress situations to re-centre themselves and improve focus.

The original exercise is to equalize the four components of the breath – the inhale, the pause at the top, the exhale and the pause at the bottom.

However, in this meditation, we would take an inhale of four counts, pause for four and we would have a longer, deliberate exhale of six counts. Studies have shown that longer exhalations are an effective way to combat the fight-or-flight stress responses and to relax the body.

This session begins with gentle guidance to ease you into the practice, followed by a period of silence for independent practice. Soft, tranquil background music will accompany your journey.

Remember, your breath is your most precious tool; you can use it to guide yourself back to home.

Transcript

This meditation is a variation of the box breathing,

Where we encourage longer,

Deliberate out-breaths to activate the parasympathetic nervous system,

Which is responsible for reducing stress and relaxing the body.

So let's begin.

Easing your way into a comfortable seated position,

With your spine long and tall,

Your feet on the floor,

And hands resting effortlessly on your lap.

If it feels right,

Gently close down the eyes or maintain a soft gaze.

We will be inhaling on a count of 4,

Holding for 4,

Exhaling for 6,

And pausing for 4.

Begin to rest your attention on the breath.

We'll start by taking an inhale 2,

3,

4,

Hold 2,

3,

4,

Release 2,

3,

4,

5,

6,

Pause 2,

3,

4.

And one more time inhale 2,

3,

4,

Hold 2,

3,

4,

Release 2,

3,

4,

5,

6,

Pause 2,

3,

4.

Now repeat this at your own pace for the next 2 minutes or so,

And when it's time,

I will call you.

Allowing your breath to come back to its natural rhythm.

Begin to notice your body in relation to the space around you.

To make some gentle movements with your fingers and your toes.

And when you are ready,

Gently blink the eyes open and return your attention to the room.