Increase Resilience With Box Breathing (5-5-5-5)

Train your nervous system with the Navy SEAL technique.
This short meditation will guide you through box breathing, a rhythmic breathing pattern in which each phase lasts five seconds (5-5-5-5). The accompanying music sets the pace, allowing you to focus entirely on your breathing.
This exercise is ideal as the next step after 4-4-4-4 breathing if you're already familiar with the basics of box breathing and want to further improve your breath control.
Practice regularly with this audio to increase your stress tolerance and stay calm in difficult situations.

Transcript

Hello, Great that you're taking the time for this breathing exercise. Box breathing is a simple rhythmic breathing technique that can help you organize your thoughts and find a sense of inner calm. To begin, Find a comfortable position and take a clearing breath. Relax your shoulders and your jaw. Close your eyes if you like. And then let's begin. Inhale for 5, 4, 3, 2, 1 Hold for 5, 4, 3, 2, 1 Exhale 5, 4, 3, 2, 1 Pause for 5, 4, 3, 2, 1 Again, Inhale 5, 4, 3, 2, 1 Hold for 5, 4, 3, 2, 1. Exhale 5, 4, 3, 2, 1. Pause 5, 4, 3, 2, 1. Stay with this rhythm. Inhale for 5, 4, 3, 2, 1. Hold for 5, 4, 3, 2, 1. Inhale 5 4 3 2 1 Pause for 5 4 3 2 1 Continue on your own. Hold, Exhale. Pause. Inhale. Hold. Exhale. Pause. Notice how your thoughts begin to fade into the background. Simply inhale hold, Exhale. Pause. Inhale. Hold. Exhale. Pause. One more round on your own. Inhale. Hold. Exhale. Pause. Now gently let go of the pattern and return to your normal breathing. How do you feel? Take a moment to notice the effects of this practice. To finish, Take a final deep breath in and gently open your eyes if they were closed. Thank you for practicing with me. I'm looking forward to next time.