Box Breath 8-8-8-8 | 10 Minutes

Box breathing at eight seconds a side. In for eight, hold for eight, out for eight, hold for eight, fifteen rounds across ten minutes. That is roughly two breaths a minute.
This is the deep end of the series. Eight seconds a side is meant to be met, not forced, and there is real value in learning the difference. If the count turns into strain, drop to six or seven and keep the shape. You get the same benefit without the tension.
If you are pregnant or you get lightheaded with breath holds, skip the holds and simply breathe in for eight and out for eight.
Counted in at the start, then light cueing and silence. Build up through the four, five, six and seven second tracks before you spend time here.

Transcript

Welcome. This is a 10 minute box breath at 8 seconds. It's a longer, More challenging practice. But if 8 seconds feels too much at any time, You can scale it back to 7 or 6 or 5. To begin, Just find a position where you can be comfortable without moving. So seated upright tends to be best. Long spine, Shoulders heavy, Belly soft. You can soften the gaze or close down the eyes, Whatever feels best. For this practice, We'll be taking just under two breaths per minute. Most people at rest will take around 15. So you'll be taking around an eighth of your usual breaths. Our inhale will be 8 seconds, We'll then hold for 8 seconds, We'll exhale for 8, And we'll hold for 8. About 15 rounds in total. So 8 seconds will be demanding, And it's meant to be. But I don't want you to force this. If it turns into strain, Drop it back to 6 or 7 and keep the shape. Let's take a breath in. I'm proud of the house. And let's begin breathing in 2, 3, 4, 5, 6, 7, 8 Hold 2, 3, 4, 5, 6, 7, 8 And out 2, 3, 4, 5, 6, 7, 8 Hold 2, 3, 4, 5, 6, 7, 8 3 4 5 6 7 8 hold 2 3 4 5 6 7 8 and out 2 3 4 5 6 7 8 hold 2 3 4 5 6 7 8 breathing in 2 3 4 5 6 7 8 hold 2 3 4 5 6 7 8 and out 2 3 4 5 6 7 8 hold 2 3 4 5 6 7 8 so that's the pace I'll leave you to it now, So just keep the count going. Dating with the belly. Watch for any gripping, So softening the belly, The throat, The hands, Letting everything go. Allow your exhale to be easy, Just allowing it to leave, Not forcing it or pushing it. We're halfway, Under two breaths per minute, Really slowing it down. Notice how the mind and body may follow. Again watch for any gripping, Allow yourself to be soft in the belly, The throat, The jaw, The hands, Letting everything go. Coming into our last couple of rounds now, Staying with it. Meet this, Don't force it, Just meet it. And coming into your last breath of the cycle now, Let it be the softest of all 15 breaths that we've taken. And that's about 15 rounds. So now letting the count go completely, Letting the breath go to wherever it wants to go. Nothing to hold, Nothing to count. Staying seated, Letting it settle. This was about 15 breaths in 10 minutes. Ordinarily you might take 150 in that time. So if you're finding a sense of quietness or stillness in this moment, That's where it came from. Notice what feels different in body and mind. Start to bring some movement back into the body, Fingers and toes slowly and gently when you feel ready. Opening the eyes.

Reviews

Thank you once again Pat 🌻 this was wonderful 😊 very relaxing 🙏🏼