Box Breathing For Balance And Calm

Also known as Square Breathing, this simple breathwork technique comprises a 4 count inhale, 4 count hold, 4 count exhale, and 4 count hold. This practice will quickly rebalance your nervous system; so you feel calm, relaxed, and grounded. This breath work technique is suitable for beginners.

Transcript

Welcome to your breathwork session to feel calm and centred.

Find a comfortable seat or lie down if you prefer and close your eyes.

Breathing naturally.

We'll be following box breath,

Breathing in for four,

Holding for four,

Out for four and holding for four.

Taking a few breaths on your own before we begin.

And then when you're ready,

Taking one final breath in,

Breathing out.

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Out,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

In,

Hold,

Hold,

In,

Hold,

Out,

In,

Hold,

In,

Out,

Hold.

In,

In,

Hold,

Out,

Hold,

In,

Hold,

Out,

Hold.

In,

Hold,

Hold,

In,

Out,

Hold,

Out,

Hold.

In,

Out,

Hold,

In,

Out,

Hold,

In,

Hold,

Out,

Hold.

In,

Hold,

Out,

Hold.

And then taking a deep breath in,

Filling up the lungs,

Taking those last few sips of air.

And then with a deep sigh,

Letting it all go.

Returning to your natural breath.

Placing one hand on your heart,

One hand.

Noticing how you feel after this practice.

The sensations in your body,

Your state of mind.

And taking a moment to feel a sense of gratitude that you've paused for these few minutes for yourself.

Taking one final deep breath in,

Filling up the lungs,

And then letting it go.

Reviews

Thoroughly enjoyed this meditation. Liked following the simplified instructions after the initial "counting" cycle. Felt relaxed afterwards. Thank you!

I’m a grateful humble Christian actor sishgebeith courage kindness and sprite to inspire people around the world amen and so it is

Thank you Elissa🙏🏼🙏🏼🙏🏼🧘🏻‍♂️🧘🏻‍♂️🧘🏻‍♂️☘️☘️☘️☘️. My mind was wandering for the first half then I seemed to settle down. Thank you again