Quick 4 Minutes Box Breathing

A quick 4-minute box breathing exercise that could help you regulate yourself during emotional dysregulation. This box breathing exercise will help you take control of your breathing, which will help you override the internal background chatter that often generates anxiety. We will do this exercise together so we can feel grounded.

Transcript

Find a comfortable seated position. Rest your hands on your knees or in your lap and close your eyes softly. Take a deep breath in through your nose and exhale gently through your mouth. When you're ready we're going to go straight into box breathing. We're going to inhale for four, Then hold for four, Then exhale for four, Then hold, Inhale, Hold, Exhale. That's how this is going to work. So let's begin. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. That's great. We're going to repeat this cycle for several rounds. Keep your focus on the rhythm of your breath. Feel the calmness and stillness with each pause. Let your body relax as you breathe in and just allow yourself to be at peace with this breathing technique. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. Inhale, One, Two, Three, Four, Hold, Two, Three, Four, Exhale, Two, Three, Four, Hold, Two, Three, Four. Well done. When you're ready, Return to your natural breath, Slowly bringing your awareness back to the present moment. When you feel comfortable, Open your eyes. Feel free to use this technique when you have a spare five minutes during the day and you want to ground yourself in the present moment. Enjoy the rest of your day.