Guided Box Breathing Exercise For Anxiety

This is a guided breathing practice that is great for immediate relief of panic attack symptoms. It is also a preventative practice for relieving symptoms of anxiety, stress, and depression. Suitable for practitioners of any level of experience.

Transcript

Hi, And welcome to this guided breathing exercise of box breathing. This is a great breathing technique if you often experience anxiety or stress, To balance the parasympathetic and sympathetic nervous system, And also to calm the body down. Let's get started. You may find a comfortable seat, Wherever it doesn't matter where. You may also have the back supported if you'd like. Have the spine upright. Relax the face and the jaw. We'll use the breath and coordinate it with our count of four. We'll inhale for four counts, Hold the breath for four counts, Exhale for four counts, And hold the breath for four counts. While doing this breathing exercise, It may be helpful to visualize the shape of a box as we inhale and as we hold our breath, And then exhale, We are tracing each side of the box. Once you have your box visualized, Let's begin. I will guide you for a few rounds and then allow you to continue on your own pace. Remember to feel the breath, Feel the inhale through the nostrils and the exhale through the nostrils. Also feel the belly rise and fall with each breath. We will keep this awareness of the breath through the nostrils throughout this whole breathing exercise. On your next inhale, We'll inhale for four counts. Inhale for one, Two, Three, Four, Hold your breath, One, Two, Three, Four, Exhale, One, Two, Three, Four, Hold your breath, One, Two, Three, Four, Inhale, One, Two, Three, Four, Hold, One, Two, Three, Four, Exhale, One, Two, Three, Four, Hold, One, Two, Three, Four, Again inhale, One, Two, Three, Four, Hold, One, Two, Three, Four, Exhale, One, Two, Three, Four, Hold, One, Two, Three, Four. Continue this box breathing, Visualizing the box and tracing a line throughout each side of the box with your inhales, Holds of the breath and exhales. Feel free to breathe at your own pace. If at any point throughout the breathing exercise you start to feel lightheaded or dizzy, Stop the breathing exercise and breathe normally until you feel fine to continue the exercise. We won't force the breath in any way, We'll allow the inhales and exhales to come naturally. Continue this box breathing, Counting the inhales and exhales and holding the breath for four beats each. One, Two, Three, Four, Exhale. If you can, Try to find an audible breath as you continue your counts of four. See if you can listen to the breath as you are doing your box breathing. You can listen to the breath as you are doing your counts of four. See if you can listen to the breath as you are doing your counts of four. At the end of your next sequence, Breathe normally. I hope this box breathing exercise made you feel balanced and more ready to tackle whatever you have throughout the rest of your day. Thank you for practicing with me today. Have a great rest of your day and namaste.