Box Breathing Meditation For A Calm Nervous System

Box breathing is a calming and immersive specific breathing technique that involves inhaling, holding the breath, exhaling, and holding the breath again, all for equal amounts of time.

This type of meditation is a wonderful tool for anyone seeking a structured and guided breathing practice that can be easily followed and enjoyed from the comfort of their own space. It's a great way to support your overall well-being and find moments of tranquility throughout your day.

Transcript

Let's begin this guided box breathing meditation by finding a comfortable seat.

I invite you to use cushions or blocks,

Whatever you need to allow yourself to feel relaxed yet supported.

During this practice we will be breathing in and out of our nose only.

I will cue your inhale and exhale so all you need to do is listen to the sound of my voice,

Breathe,

And enjoy the relaxation.

Let's begin.

Start by taking a deep breath in through your nose,

Inhaling for four,

Three,

Two,

One.

Holding for four,

Three,

Two,

One.

Exhale for four,

Three,

Two,

One.

Hold for four,

Three,

Two,

One.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Now I invite you to take one more deep breath in and then open your mouth,

Big exhale,

Sigh it all out.

For the best results,

Save this meditation and repeat it daily or whenever you're feeling stressed or anxious.

Namaste.

Reviews

Excellent meditation for quick stress reduction 🙌👏

This practice was really good and calming! Thank you 🙏🏻

My anxiety has been out of control. This helped me being it noticeably down.