Calming Breath

Discover more calm and focus in minutes with a simple, yet powerful breathing exercise using box breath. This 5-minute guided exercise is designed to help you feel a greater sense of clarity and power in just a few minutes. The audio is accessible and approachable for all levels.

Transcript

Hi, I'm Liv. Welcome to your breathing practice. Today, We're going to be doing a technique called box breath in order to help relax the mind and body. So take a moment to allow your body to relax. I invite you to place your feet flat on the floor if that is available to you. You can close your eyes or gaze softly downward and start to take deep breaths in and out through your nose. Take a few breaths like this and bring an awareness to your breath without trying to change anything. Beautiful. We're going to move into the breathing technique called box breath. This is a calming breath that can help reduce anxiety and calm down the mind and body. This is how it works. We inhale for four counts. Hold the breath for four counts. Breathe out slowly for four counts. And then hold the breath at the bottom for four counts. So the pattern of the breath makes a box shape. I will guide us through it and cue the different sections of breath. Inhale through your nose for two, Three, Four. Hold your breath at the top for two, Three, Four. Exhale out your nose for two, Three, Four. And then hold the breath at the bottom for two, Three, Four. Inhale two, Three, Four. Hold two, Three, Four. Exhale two, Three, Four. Hold two, Three, Four. Inhale two, Three, Four. Hold two, Three, Four. Exhale two, Three, Four. Hold two, Three, Four. Come back to your breath for a moment and take a break from that box shape. Great work with round one. We're going to come back to that breath now. And know that you can speed up or slow down the breaths as you need. This is your practice. I'll cue each section of breath. Inhale, Hold. Exhale, Hold. Inhale, Hold. Exhale, Hold. Inhale, Hold. Exhale, Hold. Final round. Inhale, Hold. Exhale, Hold. Beautiful work. Let that go. Come back to your natural breath pattern. And take a moment to notice any feelings of calm in the mind and body. If there's any greater sense of peace or relaxation, I encourage you to take that with you into the rest of your day. When you're ready, You can open your eyes, If they were closed, And come back to your surroundings. Thank you for practicing with me and taking this time for your mind. I'm Liv. Be well.