5 Minute Box Breathing | Guided Meditation

Box breathing, also known as square breathing, is a simple yet effective breathing technique designed to bring calm and focus to your mind and body. Inhale for a count of four, hold your breath for another count of four, exhale for four, and then pause again for four counts.

This rhythmic pattern creates a "box" shape, allowing you to regulate your breath, reduce stress, and enhance mental clarity. It's a quick way to find tranquility and center yourself amidst the demands of daily life.

Transcript

Welcome everyone to this meditation practice.

Today for the meditation practice we're going to use our breath with what we call box breathing or also known as Samavriti pranayama and yoga.

You may have heard about this particular technique with the seals,

Navy Seals or in any kind of podcast as it helps you bring your focus back and improve your performance in general.

Let's find a comfortable seat.

You can be on a chair on the ground.

Your back may press gently against a wall and start finding more ease in your breath.

Breathing in through your throat,

Chest and belly and out slowly deflating your belly,

Your lungs.

Keep doing this type of breathing as I guide you through the box breathing.

Box breathing doesn't have to be four seconds.

It can be five or six but it is a regular one.

So we breathe in for a certain amount of seconds,

Same we hold,

Same we exhale and same we hold.

So today we're going to do a count of four but I encourage you to try at home to maybe try with five seconds count.

When you're ready exhale all your air from your lungs and start inhaling for 4,

3,

2,

1,

Hold,

3,

2,

1,

Exhale 3,

2,

1,

Hold,

3,

2,

1.

Inhale for 4,

Hold,

3,

2,

1,

Exhale 3,

2,

1,

Hold,

3,

2,

1.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale and hold.

Keep doing few more cycles,

Counting in your head,

Finding softness in your breath as you do so.

Your shoulders remain relaxed.

They may rise a little bit when you inhale and you should feel them slowly release the tension when you exhale.

Finding fluidity in your body instead of rigidity.

Do two more cycles like that and once you're done come back to a natural breath.

This is a very good exercise when you have anything that needs more focus in your life where you feel maybe overwhelmed before an interview,

Before an exam.

Slowly you should be ending your last cycle,

Feeling your chest fully opened and your mind back to the present moment.

I wish this exercise helps you to find more focus,

More awareness.

Have a beautiful day.

Reviews

Love the box breathing method. I’m not a Navy seal but am in the Navy so this was helpful. Thank you!

Thank you for sharing this beautiful meditation, blessings to you ☺️🙏🌞