Box Breathing Reset

Box Breathing, also known as Box/Square Breath, is a Pranayama technique in which we hold each part of the breath for an even amount of time, allowing our nervous systems to reset by slowing our heart rates. Partaking in this breathwork meditation will alleviate any stress or anxiety you may be holding on to, so that you can move on with your day with a heightened sense of clarity, focus, and relaxation.

Breath is guided for entirety of track, and is accompanied by soft frequency track, "Relaxing", by Liborio Conti.

Transcript

Hi there,

Welcome.

My name is Deanna and I'm here to guide you through a few moments of box breathing.

To begin,

Join me in a comfortable upright seat.

Relax your shoulders down and away from your ears,

And take any final movements you may need before settling into stillness.

We'll begin by closing our eyes and taking one deep breath in,

Filling up your lungs.

Exhale,

Sigh everything out,

Let it all go.

As we shift into our box breathing,

We will breathe in for 4 seconds,

Hold onto our breath for 4 seconds,

Breathe out for 4 seconds,

And hold for another 4 seconds.

If it's helpful,

You can visualize a box in your mind with every part of the breath completing a side until the box is complete.

And with that,

Let's begin.

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Inhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Exhale for 4,

3,

2,

1,

Hold for 4,

3,

2,

1,

Let it go.

.

.

Take a moment to connect with this feeling,

Knowing that it came from within and is available to you at any time.

Wishing you all the best on your journey.

Namaste.

Reviews

Relaxing box breathing meditation! I appreciated Deionna's accurate counting and gentle approach! Thank you! 🙏😊❤️
Karl

Efficient, effective with excellent delivery! Thanks!