Box Breathing: A Guided Four-Count Practice

Use this to steady yourself in seven minutes: four counts in, four held, four out, four empty. I keep the count so your mind doesn't have to. Press play before a hard conversation, after one, or any time your chest is running faster than your day. Sit up, drop your shoulders, and breathe with me.

Transcript

Hello, Traveler. Before we begin, Find a comfortable place to sit. Close your eyes and allow your body to relax. When we start this practice, You'll be taking a deep breath in through your nose for a count of four. And then holding your breath for a count of four. And then you'll exhale through your mouth for a count of four, And then finally hold your breath for a count of four. During this practice, We will continue this pattern of breathing for 3, Roughly 90 second sessions but you may choose to have longer or shorter sessions on your own. Remember that if your mind wanders. . . Simply return your attention back to your breath. Are you ready? Let's begin. Inhale. Two, Three. Hold to. Exhale too. Three, Four. Hold 2, 3, 4. Home. Exhale. Exhale. Home. Exhale. Now. Relax and let your body breathe naturally for the next 30 seconds Just feel the breath flowing through you. Allow the sensations, Whatever they are, To wash over you. Without judging them. Allowing yourself to be swept away by them. Just. Watching them. Good. Now let's begin again. Inhale. 4, Hold 2, 3, 4, Exhale 2, 3, 4, Hold 2, 3, 4, Inhale Home. Exhale. Home. Inhale. Exhale. Inhale. Exhale. Good work. Now relax and let your body breathe naturally. For the next 30 seconds. Letting the calmness wash through you, Flowing deeply. Without any care. Without any worry. Just relax your body. Feeling into what's there. Let's begin our final session now. Inhale on me. Hold 2, 3, 4. Exhale 2, 3, 4. Hold 2, 3, 4. Exhale. Inhale. . . Exhale. Exhale. Good. Now relax and let your body breathe naturally again one more time. For the next 30 seconds. Allowing your body to relax. Once again. Dropping into the breathwork that you just completed. Letting your mind be more spacious. Letting the space expand. Between the thoughts. Building. Resiliency. Building calmness. Great work. Now as this practice comes to a close. . . Just take a minute to reflect. And notice anything that's coming up. Notice your surrounding. Notice your presence And when you're ready, You can open your eyes. And return to your day. Remember, You can come back to this practice anytime you need to. Until next time. Be well. I'll talk to you soon.