Box Breathing | Daily Practice

This short guided box breathing practice helps you release stress and return to a balanced state of calm and focus.

Through four simple phases of the breath - inhale, hold, exhale, hold - you’ll slow your heart rate, steady your mind and bring grounding to the body.

Perfect for moments of overwhelm, before sleep or to reset your energy mid-day.

Transcript

Welcome to this short practice to help you calm the mind and steady the body through the simple rhythm of box breathing.

Find a comfortable seat or lie down.

Relax your shoulders,

Let them fall away from your ears.

Soften the jaw and the muscles in the face,

Around the eyes,

Around the mouth.

And let the breath move naturally for a few cycles before we begin.

Box breathing is a four-part breath.

We'll breathe in for four counts,

Hold for four,

Exhale for four,

And hold again for four.

Each side of the box equal.

Let's begin.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

Continue at this rhythm.

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

As you move through the breath,

Notice the shoulders softening,

The heartbeat slowing,

The mind quietening,

Each round gently regulating your nervous system.

Finding balance between energy and ease.

Staying with your rhythm.

Last 30 seconds.

And now letting the breath return to its natural rhythm.

Notice the sense of calm in the body,

Clarity in the mind.

Take a final deep breath in through the nose,

And exhale slowly through the mouth.

And last,

Carry this rhythm with you for the rest of your day.