Guided Box Breathing (Pranayama) For Stillness

​This is a guided Box Breathing (4x4) practice to quickly reset your mind and body. Use the rhythmic 4 count technique (Inhale, Hold, Exhale, Hold) to instantly reduce stress and sharpen your focus. Return to this practice anytime you need to feel centered, peaceful, and still.

Transcript

Welcome.

This is a short guided practice in box breathing.

A simple but powerful way to reset your mind and body.

You can do this anytime you feel overwhelmed,

Distracted or simply want to return to calm.

Sit comfortably.

Keep your back straight,

Shoulders relaxed.

You can close your eyes.

Let's take one deep breath through your nose.

And exhale gently through your mouth.

Let your body settle.

We'll breathe in through our nose for 4 counts.

Hold it for 4 counts.

Breathe out for 4.

And holding again for 4.

Ready?

Let's begin.

Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 Inhale.

2 3 4 Hold it.

2 3 4 Exhale.

2 3 4 Hold it.

2 3 4 As you continue,

Feel your breath becoming smooth,

Your heartbeat steady,

Your thoughts slower.

Each breath draws you deeper into a balance,

A quiet space within you that feels grounded and still.

Now let your breath return to its natural rhythm.

Notice how your body feels more centered,

More peaceful.

Remember,

Just one minute of box breathing can shift your entire state of mind.

You can return to this rhythm anytime,

Before work,

Before sleep,

Or whenever you need to focus.

Thank you for joining me.

This is Harsh Sampat.

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