Day 7 - Box Breathing

Day 7 of the Breathe Together With Me Challenge: Box Breathing

Today, we’re practising box breathing, a powerful method used by the US Navy SEALs to manage stress, improve focus, and maintain composure. This structured breathing pattern—equal counts of inhaling, holding, exhaling, and holding again—activates the parasympathetic nervous system, reduces stress and anxiety, enhances concentration, and supports mindfulness.

Transcript

Welcome to another day of breathe together with me.

I'm so glad you are here.

Today we're going to do box breathing.

This method known as box breathing or square breathing has gained popularity,

Especially with the US Navy SEALs.

They use this as a way to manage stress,

Improve concentration and maintain composure under pressure.

The name box breathing comes from the method structure where breathing pattern is visualized like a box.

Equal counts of inhaling,

Holding,

Exhaling and holding again.

The benefits of box breathing offer several physical,

Mental and emotional benefits.

It helps to reduce stress and anxiety.

Helps to activate the parasympathetic nervous system,

Promoting relaxation,

Reducing stress and anxiety.

It also helps to improve focus and concentration,

Making it importance.

It also balances autonomic nervous system,

Enhancing respiratory function,

Taking deep full breath improves lung capacity.

This also promotes mindfulness,

Helping you stay present and grounded.

It also helps to lower blood pressure and heart rate and helps to improve your sleep quality.

This increasing self-awareness makes you help you recognize and manage stress and tension more efficiently.

The calming effect of box breathing supports emotional stability,

Overall boosting well-being.

Let's get started.

You can sit on a chair or you can lie on your back.

Make yourself comfortable.

Sit in a quiet place and have your spine aligned,

Shoulders relaxed,

Hands resting on your knees or on your lap.

Close your eyes.

Take a few moments to settle in.

And we take three deep breaths in and out through your nose.

In.

And we begin box breathing.

In to a count of four.

Hold to a count of four.

Out.

As you exhale,

Imagine releasing any tension or stress.

As you hold again,

Feel the peace within.

Keep going.

You're counting by yourself for another couple of minutes.

Close your eyes.

After your last exhale,

Let your breathing return.

Take a moment to observe how you feel.

To finish this exercise,

Let's take one more slow breath.

Gently open your eyes if they were closed.

And four.

Today,

We practice box breathing.

Breathing in to four.

Hold to four.

And out to four.

And hold to four.

You can do five counts if you like.

Or you can do three counts if you like.

Whatever suits you,

Whatever makes you feel good.

Remember,

You can come back to this breathing exercise anytime you need to find a moment of peace and relaxation in your day.

Thank you for taking this time for yourself.

I hope you enjoy this day of breathe together with me challenge.