Box Breathing

Find a sense of calm and focus through box breathing also known as square breathing—a technique to help reduce stress and anxiety and improve mental clarity and focus. The practice is done in four steps: Inhale for a count of 4. Hold your breath for a count of 4. Exhale for a count of 4, and then hold your breath for a count of 4.

Music by Chris Collins

Transcript

Hello and welcome.

We'll be finding a sense of calm and focus through box breathing,

Also known as square breathing,

A technique to reduce stress,

Anxiety,

And improve mental clarity and focus.

It's used by Navy SEALs to manage high stress situations and enhance performance.

The practice is done in four steps.

Inhale through your nose for a count of four.

Hold your breath for a count of four.

Exhale through your nose for a count of four.

And then hold your breath for a count of four.

You can visualize tracing a box,

Dedicating four counts to each side.

By focusing on the breath,

We're immediately in the present moment,

Not worrying about the past or future.

So go ahead to settle in to a relaxed but alert position.

Resting your hands wherever they fall naturally.

Relax your shoulders by rolling them back and down,

Making any subtle adjustments to settle in comfortably.

Gently close your eyes or soften your gaze downwards a short distance ahead of you.

And begin to bring awareness to your breath and its natural rhythm.

Noticing what it feels like to breathe in.

Noticing what it feels like to breathe out.

Gradually deepen your breath,

Taking your time with each inhale and exhale.

We'll now begin to practice box breathing together for three rounds.

Afterward,

Continue until you feel your body relaxing and notice a sense of calm.

Let's begin.

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.