5 Minutes Of Box Breathing

Enjoy this 5-minute session of box breathing. Box breathing, also referred to as square breathing, is a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body. According to the Mayo Clinic, there’s sufficient evidence that intentional deep breathing can actually calm and regulate the autonomic nervous system (ANS).

Transcript

Welcome to five minutes of box breathing.

Either support yourself in a seat with a nice straight back or lay down maybe on a bed or a supported surface.

If you would like to maybe place a hand over your belly or abdomen so that you can bring awareness to the breath coming in and out of the stomach.

We will be breathing in through the nose and feel comfortable to choose to exhale out of the nose or through the mouth.

We will now begin our first round of box breathing.

Inhaling 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 inhale 2 3 4 hold 2 3 4 exhale 2 3 4 hold 2 3 4 that now just allowing your breathing to settle back into its normal rhythm coming back into the present moment and that now completes our five minutes of box breathing

Reviews

Oh thank you! Someone else doing the timing…very supportive. Reminds me of how much I like box breathing. I was sitting with a craving… it’s ‘left the building’ :).

A deep bow,
Sherrie in Ohio

Great

Very nice and calming 🙏