Intermediate Box-Breathing, 6 Second Box

Slightly harder than Beginner Box-Breathing and not as hard as Advanced Box-Breathing, Intermediate Box-Breathing is a challenging set of 10 boxes. 6-second breath in, followed by 6-second hold, then 6-second breath out, followed by 6-second hold. You should attempt this after completing Beginner. Enjoy!

Transcript

This is my intermediate box breathing.

You will breathe in for six seconds,

Hold for six seconds,

Breathe out for six seconds,

And hold for six seconds.

When you breathe in,

You'll want to get a full lung of air.

As much air as you can get into your lungs within those six seconds.

And then as you hold,

Prepare to release all of your air during the exhale.

And when you're at the bottom of the exhale,

Bring your stomach to your spine and make sure and get all of the air out of your lungs.

We'll repeat this process ten times.

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

Now breathe in,

Hold,

Breathe out,

Hold,

Breathe out.

Ah,

Hold,

Breathe in,

Hold,

Breathe out.

Ah,

Breathe in,

Hold,

Breathe out.

Ah,

Hold,

Breathe in,

Hold,

Breathe out.

Ah,

Breathe in,

Hold,

Breathe out.

Ah,

Hold,

Breathe in,

Hold,

Breathe out.

Ah,

Breathe in,

Breathe out.

Ah,

Breathe in,

Hold,

Breathe out.

Hold,

Breathe in,

Hold,

Breathe out.

Ah,

Hold.

That concludes the practice.

Breathe normally.

If you'd like to pause here and continue with meditation,

Please do.

Thank you for joining me.

Reviews

Very powerful, a great stretch for the lungs and really calming. Thank you

Merci

Nice meditation and minimal dialogue before actually starting.

Simple guided box breathing. Good, clear explanation at the start then just prompts. Excellent!

straight forward, fluid, and challenging practice.

grateful for the warm guidance and soft music in the background.

each day is an opportunity to take a deeper breath for ease and grace 😌🙏🏾.

I really enjoyed this. I appreciate the guidance and find myself coming back to this practice

Perfect for me. Thank you for offering various hold times!