Beginner Box-Breathing, 4 Second Box

This is an easy intro into box-breathing. Try this 4 second box to build your skill level in equal parts breathing and holding. Four second breath in, four second hold, four second breath out and four second hold. Repeat 10 times.

Transcript

This is a beginner box breathing exercise.

For this we'll take in breaths for four seconds,

Hold for four seconds,

Breathe out for four seconds,

And then hold for four seconds.

The points of performance on this are in slowing down the breathing so that from beginning to end on an inhale is one full breath.

The full breath means that you can't breathe in anymore and that your lungs are full of air.

When you're breathing in,

You want to breathe in through the nose with the tongue to the roof of the mouth and imagine that you're winding up a turbine below your belly button and pulling that air in to your belly.

When you breathe out,

You want to squeeze your stomach to your spine and make sure and get all of that air out so there's nothing left.

Try to maintain the four second sequence as it's important for balance.

So let's begin.

Ten sets.

Breathe in for four seconds.

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.

Hold it.

Breathe in.

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.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

Breathe in.

Hold it.

Breathe out.

Hold it.

That's ten for me.

Return to the relaxed breath.

When you're ready,

Move on to my advanced pox breathing.

Reviews

As a relative newcomer to meditation and a complete novice to this form of breathwork, I am grateful for this experience. The guidance was clear, concise, practical, and direct. This was a perfect introduction and I feel encouraged about exploring this practice more deeply.

Enjoyed this even though I’ve done box breathing before. Not just for beginners.

I'll try doing it often. How long do you recommend practicing the beginner breathing before the intermediate and so on? Thank you!

Hit send too early on my previous review☺️ This was a great introduction. I look forward to practicing and doing the more advanced sessions 😊🙏