Box Breathing

This guided practice teaches box breathing, a simple and powerful technique for grounding that can be done anytime and anywhere. After settling into a comfortable seat with the back and neck straight, you relax the whole body, take a few deep releasing breaths, and then begin the rhythm. You breathe in for four seconds, hold for four seconds, breathe out for four seconds, and hold empty for four seconds, guided by the sound of a metronome so you can find and keep the pace. The count can be shortened to three if four feels difficult, or lengthened to five or six as the practice becomes easier. Throughout, you breathe as deeply, evenly, and silently as possible, filling the lungs fully and emptying them completely. The practice closes by letting the counting go and resting in the natural flow of the breath, noticing the calm and groundedness that has arrived, and carrying that steadiness into daily life.

Transcript

Sit down comfortably. Keep your back and neck straight. Allow yourself to close your eyes. Feel your whole body as a unit. And tell your muscles to relax. And let go of all tension. Breathe in deeply through your nose. And out through your mouth. Do it two more times. Now you can close your mouth and breathe normally through the nose for a few moments. This Breathing Exercise. Box Breathing. Can be done anytime, Anywhere. It is an excellent exercise for grounding and it's also very good for your health. You will breathe in for 4 seconds, Hold for 4 seconds, Breathe out for 4 seconds and hold empty for 4 seconds. So let's now practice together. You will hear the sound of the metronome and you can use this to time your breaths. So, Breathing in, 2, 3, 4, Hold, 2, 3, 4, Out, 2, 3, 4, Hold, 2, 3, 4, In. Cold. Pin. Cold. And. . . Gold. Team. Hold. In Hold. In. Bold. Out. Continue counting by yourself. Let your breathing be relaxed. Breathe as deep, As even and as silently as possible. Adjust the speed of your breathing so that you're using your full lung capacity. When breathing in, Getting as much oxygen as possible. And when breathing out, Completely emptying the lungs. If four seconds is difficult, You can try three. And if it's getting easy, You can increase to 5 or 6. Now let go of the counting. Just allow your breath. To flow naturally. Observe the natural flow of your breath. Notice how you're feeling calmer more grounded. More aware than before. And have the intention of carrying this state of calmness, Groundedness and awareness into your daily life. So that you can live more on purpose.