5 Min Breathwork: Rectangle Breathing

This is a go-to practice to regulate your emotions and regain calm.

Rectangle Breathing is a paced practice that uses longer inhales and shorter exhales to regulate your nervous system and balance your energy.

By breathing mindfully through your nose, this technique helps reduce stress, improve heart rate variability, and create a sense of emotional stability.

It’s a great choice when you don't have much time but need to reset and recharge.

Transcript

Welcome to this guided rectangle breathing meditation.

My intention is to guide you into a state of ease and calm and relaxation through your breath.

Let's begin.

Taking a deep inhale in from your nose.

Holding.

Exhaling slowly through your mouth.

Taking a deep inhale in from your nose.

Holding.

Exhaling slowly from your mouth.

Now as a friendly reminder as we begin this technique,

You'll be inhaling in and out from your nose.

Inhale.

Hold.

Hold.

Inhale.

Exhale.

Hold.

Exhale.

Inhale.

Exhale.

Hold.

Inhale.

Exhale.

Inhale.

Inhale.

Hold.

Exhale.

Hold.

Hold.

Exhale.

Inhale.

Inhale.

Last round.

Exhale.

And now we're going to take a deep inhale in.

Holding.

Holding.

And now exhaling slowly from your mouth.

One more together.

Inhale from your nose.

Holding.

Exhaling from your mouth.

And now taking this ease and calm that you have created with your breath into your day.