Box Breathing For Stress Reduction And Anxiety Relief

Box Breathing is a proven breathwork technique for numerous health benefits. Not only does it reduce stress levels it's also an effective modality to manage anxiety. Focusing on your breath, with a balanced and coherent rhythm gives your system a well-deserved break. I hope you find this session helpful.

Transcript

A warm welcome to this breathwork session.

My name is Emil and I will be guiding you.

We're going to do five minutes of box breathing.

And this is a great technique.

It has been linked with a bunch of health benefits,

Including stress reduction,

Anxiety management,

And just creating that sense of ease and calm and focus.

It also calms down your autonomic nervous system,

Bringing you into sort of balanced state between your parasympathetic and sympathetic branch.

Just start by connecting to your breath for a few moments,

Turning your focus towards your inside,

Your inner realms.

I will help you with the counting so you can focus only on the breath.

We will breathe in to four,

Hold to four,

Breathing out to four,

And holding again to four,

Creating that perfect box.

And so now we inhale,

One,

Two,

Three,

Four,

And hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Inhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

Exhaling,

Two,

Three,

Four.

And hold,

Two,

Three,

Four.

And letting go of the breath.

Allowing the body to breathe by itself as we simply notice whatever is alive after this exercise.

I hope you enjoyed this one.

Have a blessed day.

Thank you.

Reviews

It’s so good to find such a simple, no frills practice like this where the teacher does all the counting for you so you can just focus on the breath. I’m very grateful Emil. Thank you so much. ☺️

Got me out of some negative thought patterns- simple and powerful:) nice voice.

I have loved Box Breathing since I learned it some years back and find that having a guide for doing it, like this for 5 minutes is very helpful. You have a calm and soothing voice and the music was nice. I felt stress and anxiety free after this meditation focused on breathe. Thank you! ❤️

Very relaxing. Thanks for your calm Voice and it was Great that you Counted for me. I could fully concentrate on my breathing

The steady and soothing breathwork helps me focus on the present and eases any stress.

I use this practice every single morning. There is something about him keeping time for me and his voice that is so comforting.

Wonderful guide and exactly what I was leaning ok’ing for. I have found box breathing to be one of my most favorite forms of easing tension in my life.

I loved this breathing practice, thank you. It was relaxing.
My only issue is that when people are guiding these types of breathing meditations, they start with "2", instead of "1". Unless "1" is accounted for, I'm not sure. But, I'd rather hear "1, 2, 3, 4"...etc.
Otherwise, this was a lovely, relaxing breathing meditation.
I love all breathing meditations.
They are very calming, thank you again.
😇🙏🏻✨️🌟✨️🙏🏻😊

I really like your meditations. You don't go around "visualizing" things, but rather help the body listen to itself.
Although I love the deep tone, when played on an Alexa is becomes muddied. As a producer, may I suggest you bump up your mid and high end a little bit? If you need help, maybe an inexpensive mic more adequate to your voice, drop me a note.. Thanks for helping me 💤😴