Expert Box-Breathing, 10 Second Box

Box Breathing is a technique I learned in the SEAL Teams and have perfected over the last 15 years. This is a simple guided breathing exercise using four 10 second intervals of breathing in, holding, breathing out, and holding. The practice may be challenging at first and should only be tried by an experienced practitioner.

Transcript

In this practice,

We will do box breathing.

Ten second breath in,

Ten second hold,

Ten second breath out,

With ten second hold.

We'll do this ten times.

When you breathe in,

The goal is to get a full breath on the tenth count by gradually breathing in and bringing the tongue to the roof of the mouth.

While you hold,

Sometimes it's good to flex your lower abs and strengthen your core.

And when you let out,

You should make a sound like ujjayi.

You should envision a string going from the center of the ten-tien below your belly button,

Through your head,

And uplifting your spine,

So you're light and weightless.

To begin,

Breathe out all of your air,

Bringing the belly to the spine.

Now breathe in.

Hold it.

And breathe out.

Breathe out all your air.

Hold it.

That's one.

Now breathe in again.

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.

Hold it.

Hold it.

Hold it.

Breathe in.

Hold it.

Hold it.

Hold it.

Hold it.

Hold it.

Hold it.

Hold it.

And for me,

Breathe normally.

And that concludes the practice.

Reviews

these are the tracks I seek out when I’m looking to wade deeper into the awareness I’ve been cultivating through breathwork.

returning to shapes and patterns like box breathing have provided structure to my creativity, order to my digital life, and clarity on where the shapes in my life may not yet be congruent or symmetrical to what I envision or desire.

this ^ is where meditation & yoga provide me a chance to rest and become the shape (with lots of patience and practice, 😅).

extremely grateful for this advanced box breathing track 🙏🏾.

Love this! Didn’t realise the prompt had switched to your breath but hung in there with an extra long hold!. I also rolled my eyes up to third eye to go deeper. I have acute chronic pain so this work is amazing for me - thank you so much really enjoyed this. 🙏🏽Have a beautiful weekend 🙏🏽

I was a bit rough at the edges so I am going to work on that.
Thank you🌷

Excellent, but challenging! I will definitely do this again.

Thank you Robert! I’ve done some shorter box breathing sessions but the 10 second hold after the exhale proved consistently challenging, where my body seemed frantic to inhale and not slowly either. Definitely room for improvement here - thankful for your guidance and the challenge!

Challenging but glad I tried it! I love how the practice really quiets my mind 😊🙏