Nervous System Regulation: Box Breathing (With Music)

Relieve stress and anxiety with this Navy SEAL technique.
Box breathing is a simple breathing pattern involving four equal-length phases: inhaling, holding your breath, exhaling, and holding your breath again. In this meditation, we start with a duration of four seconds for each phase (4-4-4-4) and gradually increase to six seconds (6-6-6-6). The accompanying music sets the rhythm, allowing you to focus entirely on your breath.
If the longer breathing phases are still too challenging for you, you'll also find versions with four or five seconds on my profile. With regular practice, you can gradually increase the duration of each phase to improve your stress tolerance over time.

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. We are going to inhale for 4 seconds, Hold the breath for 4 seconds, Exhale for 4 seconds and then pause again for 4 seconds. If you like, You can imagine moving along the four sides of a box in your mind. To begin, Find a comfortable position and take a clearing breath in. Relax your shoulders and your jaw. Close your eyes if you like. And then let's begin. Inhale for 4, 3, 2, 1. Hold for 4, 3, 2, 1. Exhale for 4, 3, 2, 1. Pause for 4, 3, 2, 1. Again. Inhale for 3, 2, 1. Hold for 4, 3, 2, 1. 1, Exhale for 4, 3, 2, 1, Pause for 3, 2, 1. 1. Continue counting the next breath on your own. Inhale. Hold. Exhale. Pause. Inhale. Hold. Exhale. Pause. Now let's start to gently lengthen the sides of the box. 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. Continue on your own. Hold, Exhale. Pause. Notice how your thoughts begin to fade into the background. Simply inhale Exhale. Pause. To finish, Let's try 6 seconds. This rhythm. Inhale for 6, 5, 4, 3, 2, 1. Hold for 6, 5, 4, 3, 2, 1. Exhale 6, 5, 4, 3, 2, 1. Pause for 6, 5, 4, 3, 2, 1. 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. If this exercise felt a bit unfamiliar or challenging at first, That's completely normal. With practice, You can gradually lengthen the sides of the box to deepen your sense of relaxation and calm. Or if you like, You can focus on extending the exhale, For example inhaling for 4 seconds and exhaling for 6, To make the exercise even more relaxing. To finish this practice, 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.