Box Breath 5-5-5-5 | 10 Minutes

Box breathing at five seconds a side. In for five, hold for five, out for five, hold for five, twenty five rounds across ten minutes.
Five is where the breath starts to genuinely slow you down.
Three breaths a minute, which is close to the rate the research keeps pointing at for heart rate variability and calm. It still feels comfortable, so it works well as a daily practice rather than a rescue tool.
Counted in at the start, then light cueing and space to find your own rhythm.
Newer to box breath? Start with the four second track. Ready for more? Six is next.

Transcript

Welcome. This is a 10 minute box breath at 5 seconds. So to begin just find a position that you can stay still in. Sitting upright is usually best. Lying down can work too, If you can stay awake for it. And just allow the eyes to close or let the gaze drop and soften toward the floor. This breath will have four equal parts. We'll inhale for five. Would hold for five? We'll exhale for 5 and then we'll hold for 5. So that works out at about three breaths a minute. And most people at rest take somewhere between 12 and 16, So we're slowing you right down. I'll count the first three rounds, Then I'll go quiet and leave the count with you. So I let the shoulders drop. Let the jaw come loose. And let the next exhale out be long. Here we go. So breathing in, Two, Three, Four, Five. Hold, Two, Three, Four, Five. And out, Two, Three, Four, Five. Hold, Two, Three, Four, Five. Breathing in, Two, Three, Four, Five. Hold, Two, Three, Four, Five. And out, Two, Three, Four, Five. Four, Five, Hold, Two, Three, Four, Five. Again breathing in, Two, Three, Four, Five, Hold, Two, Three, Four, Five. And out, Two, Three, Four, Five, Hold, Two, Three, Four, Five. That's the pace. I'll go quiet now, Just keep counting it yourself. Allow the inhale to start low, So belly first, Then chest. And feeling the ribs expanding on each breath. Allow the holds to be relaxed. It's not a grip, Nothing's clenched, You're just waiting in that space. We're taking just three breaths a minute here and we're about halfway. Maybe start to notice how as the breath slows, Maybe the mind and the body follow. If you ever lose the count, No fuss, Just pick it up on the next inhale. Allow your jaw to be soft. Face to be relaxed. And notice the pause after each out-breath. It's usually the quiet one where you can drop in. Coming into our last couple of rounds now. When it has to. And then now just letting the count go. Let the breath come back to whatever it wants to do. No counting, No holding, Just breathing. And then before you move, Just take a few moments to notice the shoulders, The jaw. The speed of your thinking. The five seconds per side for the box breath is a nice practice for daily use. Useful before a difficult conversation or in the car before you walk in the door. When you're ready for a longer count, The six second version is next in the series. When you're ready gently opening the eyes, Continuing with your day.