Short 4-Count Practice For Focus

A simple four-minute breathwork practice using 4-count breathing (also known as ‘box-breathing’) to help you sit still and focus. Great for practicing concentration. Beginner friendly.

Music: The Miracle Sound (CC 4.0)

Transcript

Welcome to this breath work meditation. Sometimes it's called box breathing or four count breathing. And it's a really good way to focus if you're having trouble sitting still in meditation. So getting comfortable in your seat. Making sure that your sit bones are firmly on the ground. Your pelvis is neutral. You're not tipping forward or leaning back. And for the first few moments just watching the breath exactly as it is. Watching it flow in and out. Relaxing the shoulders. Bringing in the chin. Observing any natural pauses between your inhales and your exhales. We're going to start counting to four with each inhale, Each hold, Exhale and hold again. If you find the count of four uncomfortable feel free to lower the count for the full set or drop the holds. We're just here to train the concentration and still the mind. So inhaling together, Exhaling for four, Three, Two, One, Hold, Three, Two, One. Inhale, 3, 2, 1, Hold, 3, 2, 1. Exhale, 3, 2, 1, Hold, 3, 2, 1. Inhale, 3, 2, 1, Hold, 3. And counting on your own, 3, 2, Hold. Inhale, Hold. Inhale, Hold. Exhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold. Inhale, Hold.

Reviews

I loved the tones with this breathing meditation. They made it very easy to keep the pace of four in the box breathing. Thank you!

Perfect. Her prompts were very helpful and so was the rhythm and timing of the music with helping keep count for the breath.

Was very good 😊 made me a little 🥱 but that’s fine 😀

Thank you. 😊

Superb prompts and pacing. Thank you!