Breathing Exercise For Grounding And Anxiety Relief

This two-minute recording features a breathing exercise called Box Breath, designed specifically to calm the nervous system and relieve tension in the body. Box Breath calms anxiety by cultivating a sense of grounding and stability. This technique divides the breathing pattern into four parts (inhalation, retention, exhalation, and retention), which are experienced in a continuous loop for four breaths each. This is a great recording for beginners and practitioners interested in breathwork.

Transcript

Hello.

Today we'll do a two-minute grounding for anxiety relief,

Working with a breathing exercise called the box breath.

So to begin,

Draw your awareness in towards your chest and notice how you're breathing in this moment,

Trying not to judge,

Just observing as it is.

And I'll count you in with this box breath,

But it goes something like this.

Inhale for four seconds,

Hold for four seconds,

Exhale for four seconds,

Hold for four seconds.

So we'll start that now.

It's an 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.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Final exhale,

Two,

Three,

Four.

Take a minute to tune back into your breathing,

The natural flow,

Without any retention,

Without changing anything.

Know that you can come back to this breathing exercise throughout your day when need be.

Thank you for practicing with me and I hope to be working with you again soon.

Take care.