Breath Meditation - Box Breath
by Karley Snell
Take a quick break from your day to experience deep calm and focus with this guided Box Breath Meditation (4-4-4-4). This simple yet powerful breathing technique balances the nervous system, reduces stress and enhances mental clarity. Through intentional breath patterns, you'll cultivate a sense of grounding, ease and presence.
Transcript
Hello,
My name is Carly and welcome to this short breathing exercise to calm the nervous system and relax you in this very moment.
We'll be doing square breathing or box breathing today.
During this exercise,
You'll listen to my guidance.
I'll guide you through an inhale of four,
A hold of four,
An exhale of four,
And then a hold of four.
If you have high blood pressure or any other contraindications,
Please do not hold your breath,
But just simply do equal breathing,
Meaning your inhalation and exhalation will be the same.
I invite you to get in a comfy position now,
Ensuring that you feel supported underneath your bottom,
Your back.
I invite you to close your eyes or have a gentle gaze somewhere in front of you.
Have a nice deep breath in here.
Open mouth,
Exhale,
Let it go.
Good.
Allow the breath to come back to a natural rhythm,
Feeling the breath as it moves in and out of your lower belly.
The chest is still,
Concentrating on belly breathing for the next few breaths,
Maybe placing your hand on your belly.
Good.
After your next breath,
We'll begin.
Inhale for one,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Inhale,
Hold,
Exhale,
Hold,
Inhale,
Continuing your breath.
Maybe you choose to make your box bigger by using counts of five or greater or smaller.
Two more rounds here.
You can let that go now and just sit quietly with your breath,
Noticing the natural rhythm.
Notice the movement of your belly,
Maybe in your chest.
Notice the ground or whatever's beneath you and gently open the eyes,
Noticing what's around you,
Having a moment of gratitude for yourself for taking this time to sit and be quiet with your breath.
I wish you peace and calmness.
Meet your Teacher
4.8 (27)
Recent Reviews
Adam
March 12, 2025
Great meditation - thank you
