Box Breathing 5X5 Timer | 10 Minutes 5-5-5-5

This is a 10-minute box breathing practice with a steady rhythm of five counts in, five counts held, five counts out, and five counts held empty. A soft light on screen moves with the breath, so you can follow the timing without counting, while my voice guides you throughout.
Box breathing is a simple way to slow down, settle the nervous system, and create a little space between you and the rush of the day. No experience or flexibility is needed - simply sit comfortably and breathe naturally.
Use it before sleep, between meetings, after a difficult conversation, or whenever you feel overwhelmed or restless. If five counts feels long, breathe gently and never strain. Suitable for beginners and anyone looking for a simple breathwork practice to return to regularly. If this space resonates with you, follow me here on Insight Timer and continue walking this path of Love together. You're warmly invited to leave a review and rating. Thank you from the deepest heart.

Transcript

Welcome. For the next 10 minutes, We are going to breathe in a square. Four movements, Each the same length. 5 counts in. 5 counts held. 5 counts out. 5 counts held empty. Nothing more than that. The light in front of you will show you the shape. Then it opens, You're drawing breath in. When it rests wide, You're holding. When it closes, You're letting go. When dressed small, You are staying empty a moment before you begin again. We begin. Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out 2 3 4 5 Hold 2 3 4 5 Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out 2 3 4 5 Hold 2 3 4 5 Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in Hold Breathing out Hold Breathing in Hold Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing out 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing in 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out 2 3 4 5 Hold 2 3 4 5 Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing out 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing in 2, 3, 4, 5 Hold 2, 3, 4, 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Hold. Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out 2 3 4 5 Hold 2 3 4 5 Breathing in 2 3 4 5 Hold 2 3 4 5 Breathing out. Hold. Breathing in. Hold. Breathing out. Breathing in. Hold. Breathing out. Hold. Breathing in. Hold. 5, Breathing out, 2, 3, 4, 5, Hold, 2, 3, 4, Let the breath go back to its own rhythm now. You don't have to hold the shape anymore. Sit for a moment with whatever is left. The quiet behind the eyes, The weight of the hands, The room coming back. You can return to this square anytime the day gets loud. Four counts of five is always available to you. And it asks for nothing you don't already have. Thank you for spending these 10 minutes here with me. Take care. Of yourself today.