Extended Box Breathing (For Greater Ease Or Sleep)

This type of breathing (4 second inhale, 4 second hold, 6 second exhale, 2 second hold) is known to help with panic and anxiety, focus, and to get ready for sleep. We begin with a couple deep breaths and then move into a simple guidance on when to inhale, hold, exhale and hold. This can be done on your own of course, but sometimes it's nice to leave the counting to someone else when the goal is to relax deeply. 4:30 of guidance, then music lingers. Music: A Meditation by Ashot-Danielyan-Composer

Transcript

Okay,

Getting into a relaxed posture.

Taking a couple regular deep breaths in through the nose,

Expanding the lower abdomen and then the chest and all the way full up through the neck and releasing with an exhale all the way out,

All the way empty.

Then repeating that once or twice,

Just establishing the range of the breath,

Openness through the ribs,

Through the torso for the breath.

And we'll begin the extended box breathing.

Getting ready for the inhale.

And inhale,

Two,

Three,

Four.

Hold,

Two,

Three,

Four.

Exhale,

Two,

Three,

Four,

Five,

Six.

Hold,

Two,

Three,

Four.

Exhale,

Hold,

Exhale.

And hold,

And inhale,

Hold,

Exhale.

Hold,

Inhale,

Hold,

Exhale.

And hold,

And the rising breath.

And hold,

And the falling breath.

Hold,

Rising.

Hold,

And falling.

And hold,

In,

Hold,

Out.

And hold,

In,

Hold,

Out.

And hold,

In,

Hold,

Out.

And hold,

In,

Hold,

Out.

And hold,

In,

Hold,

Out.

And hold,

In,

Hold,

Out.

And hold.

And breathing in and feeling free to continue on your own like this or starting the recording again if that's helpful or just allowing the breath now to move on its own accord.

And moving on with ease into the activities of your day or into sleep.

Thank you.

You're welcome.

You're welcome.

Reviews

Thanks Mark, I felt calm and grounded. Bookmarking this one for use!

I love listening to you, Mark. You are so calming. Thank you.

A good practice, easy to follow.

Thank you 🙏🏽

Extending this practice was very calming. Will bookmark. Namaste

Simple, calming, lovely. Thank you for it. 🙏🏻

Thank you for your guidance. It worked I started to yawning at the end of this practice. Ready to sleep.💜🙏💜✨✨✨✨✨😊🥱😴