5-Minute Box Breathing Practice To Calm Your Nervous System

05:21

5-Minute Box Breathing Practice To Calm Your Nervous System

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

33

A calming 5-minute box breathing practice to help activate your parasympathetic nervous system, the rest and digest state your body craves after a stressful stretch. We move through inhale, hold, exhale, and hold for counts of four, giving your nervous system a steady rhythm to settle into. Practice seated in a chair, feet on the floor and shoulders relaxed, eyes closed or with a soft gaze if that feels safe to you. This is a simple tool you can return to anytime you need to calm down right now, whether that is before a meeting, after a hard conversation, or anytime the day feels like too much. Safety note: Please ensure you are in a safe, stationary environment and do not practice this breathwork technique while driving or operating heavy machinery.

Box Breathing Counted Breathing Breath Retention Breathwork Relaxation Nervous System Calm Intention Mindfulness Parasympathetic Nervous System Activation Intention Setting Body Relaxation

Meet your Teacher

Washington, DC 20001, USA

Meet your Teacher

Washington, DC 20001, USA

Transcript

Box breathing will be an inhale through your nose for the counts of four. It'll be holding at the top for counts of four. Then you're going to exhale out for a count of four, And then you're going to hold at the bottom for a count of four. Box breathing is important because it's going to activate our parasympathetic nervous system, Which is that rest and digest. So allow yourself to be situated in your seat, Maybe your feet on the floor, Your shoulders relaxed. Your head and neck relaxed. If it feels safe and cozy and comfortable to you, Maybe you're closing your eyes. Giving yourself the soft gaze. And simply tune into your breath. Just your breath. Taking inventory of how you feel this morning, How you arrived into class. Are your breaths shallow? Maybe your mind is wondering that you can't even pay attention to your breath. Take note of how you're feeling in this moment. Collectively, We're going to take a deep breath in here. And exhale will release. And let's begin our box breathing. So here we're gonna inhale through the nose, Two. Three. Four, Hold. Too. Three. For exhale, Release. Two, Three, For holding at the bottom. Too. 4, Inhale in through the nose. Four. Hold. For exhale, Letting it go to rest. 3 for holding at the bottom. 3. 4. Inhale in. Too. 3 4. Hold. 2. 3. For exhale, Release. Too. Three. For holding at the bottom. Too. Three. For deep inhale in, Your biggest inhale. Hold, Maybe you're counting in your head. Exhale, We let it go, Release the tension, Let it melt. Holding at the bottom. Inhaling in. Hold. Exhale, We release. Hold. Two more rounds. Inhaling in, Hold. Relaxing your face, Relax your shoulders. Exhale, We release. Holding at the bottom. Last one, Best one friends, Deep breath in through the nose. Hold. Exhale, We release. Holding at the bottom. Now, Mind your own breath, Find your own breath. In and out, Just relax right here, Right now. Calling in an intention for practice today. Maybe you're even asking yourself, Why did you arrive? Why are you here today in this practice? Embracing the peace that has arrived. Maybe you're noticing the shift in your body. Being here in this moment with this energy right now. Now let's take another collective deep breath in through the nose. And exhale, We sigh it out. Beautiful.