5 Minute Box-Breathing Meditation

When we need the calming strength of our breath the most is often when we are likely to self-abandon and lose track of it; this usually occurs in high-stress or emotional moments in our lives. This guided breathing practice is designed to slow us down and keep us aware of our breath. It will support in decreasing stress and regulating the nervous system. Box-Breathing is a four part breath that can help us shift our state of mind in just a few minutes. This 5 minute practice was created intentionally to be short so that you can slip it into your day when you feel yourself starting to lose track of your inner center.

Music by Orchid Swoon

Transcript

Welcome.

Find a comfortable position.

You can do this practice either sitting upright on a chair on the floor or you can also do it lying down.

Whatever feels intuitive for you today.

As you settle in,

Perhaps you close your eyes or lower your gaze to begin shifting your attention inwards.

Let's take some slow and deep inhales and exhales,

Reconnecting with your breath.

With each inhale,

Opening up as the belly and chest expand.

And with each exhale,

Releasing any tension that you're holding in your body.

Going at your own pace,

Feeling the earth lovingly support you where your body is making contact with the ground.

Let your day continue to dissolve into the background as you bring all awareness to your breath,

Allowing it to offer you a reset.

See if it's possible to lengthen your inhale and exhale even more.

We're going to shift into the box breathing practice,

Which is also known as square breathing because it's a four step breath pattern of four equal counts and it can be helpful to visualize each step as one side of a square.

This is a very supportive practice for regulating the nervous system.

You're going to inhale for a count of four,

Hold the breath for four seconds,

Exhale for a count of four,

And then hold the breath again for another four seconds.

We'll do the first few rounds together.

Inhale 234 hold 234 for exhale 234 hold 234 inhale 234 hold 234 exhale 234 hold 234 inhale 234 hold 234 exhale 234 hold 234.

Continue this breath at your own pace for another three rounds and return now to your natural breathing pattern.

Notice how you're feeling in this moment.

I hope this practice has helped you cultivate a sense of spaciousness and calm that you can carry with you throughout your day.

Reviews

Beautiful.