5-Minute Box Breath Daily Reset (AKA Square Breathing)

This is the perfect breathing technique to perform daily. This style of breathing offers multiple benefits that are great for your mental and physical health. For your mental health it is known to reduce stress and anxiety, promote relaxation, and enhance focus and concentration. as for your physical health it improves your lung function to enhance capacity and respiratory function, regulate your heart rate, and can help you manage emotional responses leading to better emotional stability over time. when done daily you will see the and feel the benefits not only in the moment, but will continue to help you through out your day.

Transcript

Hi there.

This meditation is going to be concentrating on your breath.

This is a specific style of breathing that I'm going to introduce you to and guide you through a few rounds.

It'll help you begin to feel revitalized.

It can up your performance on anything that you're doing in your day.

This is a great one to do if you're taking a break at lunch or if you want to clear your mind before bed.

So what I want you to do is find a seated position and I want you to sit up nice and tall.

Relax your shoulders from your ears and close your eyes.

What you're doing is you're making space in your body for the breath coming in and you'll be concentrating on how the breath exits as well.

This will be done through counting and I'll be counting you off as you're breathing.

This is known as box breathing or four-point breath or square breathing.

So what I want you to do is release all the air out of your body and when you're ready seal your lips and begin to inhale for four,

Three,

Two,

One.

Hold there for four,

Three,

Two,

One.

Exhale for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

Inhale for four,

Three,

Two,

One.

Hold for three,

Two,

One.

Exhale for three,

Two,

One.

Hold for three,

Two,

One.

Inhale for three,

Two,

One.

Hold for three,

Two,

One.

Exhale for three,

Two,

One.

Hold for three,

Two,

One.

Inhale for three,

Two,

One.

Hold for three,

Two,

One.

Exhale for three,

Two,

One.

Hold for three,

Two,

One.

And release.

Breathe normal.

Give yourself a moment,

Keeping your eyes closed and keeping yourself in the present space.

Take note of how your body is feeling.

Take note of whether stress has released.

Take note if you feel better.

Just giving yourself a few moments to bask in how your breath can change your body physically,

Mentally.

The awareness that can be brought in for those few moments as you concentrate on one thing instead of our mind traveling to ten different places.

One last breath.

Allow yourself to release the air out of your body.

And when you feel ready,

Seal your lips.

Begin to inhale through your nose,

Filling all the way up to the top.

Hold your breath at the top.

Try to sip in one more ounce of air.

And when you're ready,

Open your mouth.

Exhale.

Release.

Let it go.

You can continue to stay in this space or finish here.

Namaste.

Reviews

Was somewhat challenging this morning but a great exercise