Box Breathing - Focus And Concentration

The rhythmic quality of this breathing practice will settle your attention, quiet your mind, and improve your concentration. A powerful tool to relieve stress and reduce anxiety, this type of breathing can expand your awareness of the present moment.

Transcript

Prepare yourself by placing your body in a comfortable breathing position.

You could lie down,

Bend your legs or keep them long,

Or sit on a chair.

And allow your attention to shift into your breathing.

Observe the movement in and out of the belly,

Keeping the movement of your chest to a minimum.

Breathe in and out through your nose.

Now with the next exhale you will empty yourself completely of air and follow my count.

For the next inhale we're going to breathe in together to the count of 3.

Exhale and now breathe in.

2,

3,

Hold,

2,

3,

Exhale through the nose,

3,

And hold.

And in again,

Hold,

Exhale,

And hold.

Once again in,

Hold,

Relax your body,

Exhale,

Hold.

In hold,

Out hold.

The next one we're going to go for 4.

Inhale 2,

3,

4,

Hold,

Exhale.

Nice and easy.

And hold,

Relax.

In hold the top,

Out and hold.

Exhale lightly,

Evenly,

Hold,

Exhale,

And hold.

We're going to go for 5 now.

Inhale through the nose.

Inhale,

2,

3,

4,

5,

Hold,

Exhale,

Ocean breath as if you were fogging a mirror.

And hold.

In hold,

Exhale through the back of your throat,

And hold.

In hold,

Out ocean breath,

Hold.

Now we'll practice the ocean breath on the inhale.

Inhale,

Hold,

Exhale,

And hold.

One more time.

In hold,

Exhale,

And hold.

We're going to go for 6 now.

1,

2,

3,

4,

5,

6,

Hold,

Exhale,

Ocean breath.

And hold.

You can continue this cadence of 6,

6,

6,

And 6,

Or you can go back to a more reduced rate that is comfortable for you and just dive into the rhythmic nature of this box breathing for as long as you want to.

Reviews

Perfect! Clear guidance incorporating Box Breathing and Ocean Breath.

Nice, I like the gradual increase in the length of "the sides of the box". Thank you

In 7 years of practicing box breathing this is the beast guide I've found!

My favorite type of breathing practice. Nicely done, thank you. I see you and the light within you. Be well. 🤲🏻❤🤲🏻

Very nice thank you 🕉

Very relaxing. Thank you!

thanksss for the trainning and breath expansioon 😘😘

Excellent breathing exercise! Helpful for anxiety, thank you!