Box breathing

Box breathing is a powerful yet simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience. It may help to clear the mind, relax the body, and improve focus.

Box breathing involves four basic steps, each lasting 4 seconds:

1. Breathing in
2. Holding the breath
3. Breathing out
4. Holding the breath

This audio will guide you on the technique of box breathing.

Transcript

Box breathing.

Today,

I'd like to introduce you to a breathing method called box breathing.

It's a breathing method that promotes stress reduction and can be used at a moment's notice once we get the hang of it.

It takes a little practice,

But once we find our rhythm with it,

It can be a very useful tool if we find ourselves holding our breath when we feel anxious or nervous or stressed.

The advantage of a breathing technique is that it can be done in a lot of different situations.

Example,

We can use it when we are walking,

When we are studying,

When we are taking a test or when we are in the class.

We can also use it when we are in a social situation or before we go to bed to get a good night's sleep.

You can search for box breathing on the internet and you can find many helpful resources as well.

I'll explain this technique and we can practice a little.

So,

Let's begin.

Box breathing is the practice of breathing in for 4 seconds,

Holding that breath for 4 seconds,

Exhaling for 4 seconds and then holding the exhale for 4 seconds.

You can try to imagine a box while you are doing it and you keep repeating that cycle over and over again.

Now,

Are you ready?

Find a comfortable position.

We are going to practice the technique.

So,

Let's go.

Inhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Exhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Inhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Exhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Inhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Exhale,

1,

2,

3,

4 and so on.

Now,

Keep trying it on your own,

Silently counting to yourself.

Inhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

Exhale,

1,

2,

3,

4.

Hold it,

1,

2,

3,

4.

We will practice this in silence for approximately 1 minute before we end the session with the bell ring.