Box Breathing For Stress Reduction And Anxiety Relief
Box Breathing is a proven breathwork technique for numerous health benefits. Not only does it reduce stress levels it's also an effective modality to manage anxiety. Focusing on your breath, with a balanced and coherent rhythm gives your system a well-deserved break. I hope you find this session helpful.
Transcript
A warm welcome to this breathwork session.
My name is Emil and I will be guiding you.
We're going to do five minutes of box breathing.
And this is a great technique.
It has been linked with a bunch of health benefits,
Including stress reduction,
Anxiety management,
And just creating that sense of ease and calm and focus.
It also calms down your autonomic nervous system,
Bringing you into sort of balanced state between your parasympathetic and sympathetic branch.
Just start by connecting to your breath for a few moments,
Turning your focus towards your inside,
Your inner realms.
I will help you with the counting so you can focus only on the breath.
We will breathe in to four,
Hold to four,
Breathing out to four,
And holding again to four,
Creating that perfect box.
And so now we inhale,
One,
Two,
Three,
Four,
And hold,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Inhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
Exhaling,
Two,
Three,
Four.
And hold,
Two,
Three,
Four.
And letting go of the breath.
Allowing the body to breathe by itself as we simply notice whatever is alive after this exercise.
I hope you enjoyed this one.
Have a blessed day.
Thank you.
Meet your Teacher
4.8 (784)
Recent Reviews
Madeleine
January 4, 2026
Thank you so much 🙏💖
Deb
December 23, 2025
You have a really soothing voice
Missy
November 20, 2025
This helped me get my breathing back in order. My anxiety is high today and one of my symptoms is holding my breath or feeling like I can't take a "deep breath". This method helps quickly, and the sound of your voice is calming as well. Thank you!
Maryanne
November 4, 2025
Yes I agree with Debbie’s review, it’s refreshing to find something simple, without too much preamble and counted very steadily for you so you don’t have to concentrate on that 💗
Michelle
October 13, 2025
Thank you 💕
Love
August 30, 2025
❤️
Debbie
August 17, 2025
It’s so good to find such a simple, no frills practice like this where the teacher does all the counting for you so you can just focus on the breath. I’m very grateful Emil. Thank you so much. ☺️
Sharon
June 28, 2025
I use this every morning. Emil guides with simple, clear instruction before and precise count. And a very soothing voice. Much appreciated!
Anna
May 12, 2025
Very relaxing, thank you!
Marion
May 6, 2025
Thank you. I had a headache when I started and this breathing meditation brought relief! Amazing.
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