Advanced Box-Breathing, 8 Second Box

Not as easy as Beginner Box-Breathing and not as hard as Expert Box-Breathing, Advanced Box-Breathing is a challenging set of 10 boxes. 8-second breath in, followed by 8-second hold, then 8-second breath out, followed by 8-second hold. You should only attempt this after completing Beginner. Enjoy!

Transcript

This is my advanced box breathing.

You will breathe in for 8 seconds,

Hold for 8 seconds,

And then breathe out for 8 seconds and hold for 8 seconds.

As you breathe in,

You want to raise your tongue to the roof of the mouth and make a sound as if you can hear each particle of air flowing through your nostrils.

You should build this air supply within your stomach and pull deeply.

And as you reach the 8th count,

You should have a full lung of air,

Completely full.

And then when you breathe out,

Breathe out through your mouth,

Making a sound,

And by the time you're done on the 8th count,

You should have all air out of your lungs and your stomach should be sucked in,

Bringing your navel to the spine.

10 Suts.

Begin by breathing out all of your air and pushing your stomach to your spine.

Now breathe in.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

Breathe out.

Hold it.

Breathe out.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Breathe out.

Breathe out.

Hold it.

Breathe in.

Breathe out.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

That concludes the practice.

When you're ready,

Move on to my expert box breathing.

Reviews

Hey there
Really enjoyed this and looking forward to progressing when I feel ready. I didn’t find it super hard, felt good but not sure I count quite as fast as you! 😅 A question… should the tongue stay engaged continuously? I found mine wanting to do that. The bell at the end made me jump right out of my skin! Thanks so much for taking the time to put this together. Appreciated. 🙏🏽

Clear explanation at the start then only prompts. I appreciate the silence.

Box Breathing is my go to breath work exercise and I enjoyed the challenge of the longer breaths and holds.

Thanks so much. I feel so much clearer physically and mentally afterwards. I’m looking forward to progressing even further 😊🙏🏻

this was a fantastic box breathing exercise. tuning the breath to a rhythm is always extremely helpful for my interminable mind. so grateful for the practice and the opportunity to start my day at the heart. 😌🙏🏾

This is great - looking forward to trying the expert box🙏💕