Box Breathing

Box breathing or four-square breathing is a simple technique where the four components of the breath - the inhale, pause at the top, the exhale, and the pause at the bottom, are equalized. It is known to be an effective breathing technique used by U.S. Navy SEALS in high-stress situations to re-center themselves and improve focus.

You will be greeted by a soothing bell at the start, gentle guidance to ease you into the practice, followed by a period of silence for independent practice with soft, tranquil background music accompanying your journey.

Transcript

Easing your way into a comfortable seated position with your spine long and tall,

Your feet on the floor and hands gently resting on your lap.

If it feels right,

You may close down the eyes or maintain a soft gaze.

We will be inhaling on a count of 4,

Holding for 4,

Exhaling for 4 and pausing for 4.

If possible,

You may wish to visualize a square in your mind's eye.

As you do this exercise,

You can visualize each count of 4 being one side of the square.

Begin to rest your attention on the breath.

Let's start by taking an inhale 2,

3,

4,

Hold 2,

3,

4.

Release 2,

3,

4,

Pause 2,

3,

4.

Once again,

Inhale 2,

3,

4,

Hold 2,

3,

4,

Release 2,

3,

4.

Pause 2,

3,

4.

Continue to practice on your own 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.

Start to make gentle movements with your fingers and your toes,

And when you are ready,

Gently blink the eyes open into a soft,

Steady gaze.