Box Breathing

Box Breathing, also known as square breathing or four-square breathing, is a simple yet powerful meditation technique designed to promote relaxation and mindfulness. You can engage in a rhythmic pattern of inhalation, holding the breath, exhalation, and another breath-hold, each for an equal count of seconds, typically forming a "box" shape.

This structured practice helps regulate the nervous system, reduce stress, and enhance focus by fostering a sense of calm and balance in just a few minutes of mindful breathing.

Embraced by various disciplines, Box Breathing is a versatile tool accessible to individuals seeking a quick and effective way to center themselves amidst the demands of daily life.

Transcript

Box breathing,

Using your breath to focus your mind.

For box breathing,

We're inhaling on the count of five,

We're holding our breathing in between inhale and exhale for the count of five,

Then we're exhaling for the count of five,

And then we're holding it again for the count of five.

So continuous loop of always five seconds each.

Try to slowly inhale by expanding your belly,

Your chest,

Almost your throat at the end of the inhale.

And then when you're exhaling,

Also slowly letting go of the expansion of your chest,

Your belly,

And then holding your breathing in between inhale and exhale.

Starting with the inhale,

Slowly expanding your belly,

Chest,

Throat on the count of 54321.

Holding your breathing 54321.

Slowly exhaling for the count of 54321.

Again,

Holding your breathing 54321.

Inhaling,

Maybe adding a smile 54321.

Holding your breathing 54321.

Exhaling slowly for the count of 54321.

Holding your breathing 54321.

And continuing the pattern of 5555.

Exploring box breathing with longer periods of time.

Thank you for practicing box breathing.

Just sense how you're feeling now.