Box Breathing: Breathe Into Calm

Box Breathing is a simple guided practice for shifting attention out of the mind and into the body. Following a brief introduction, the animated box guides you through four equal phases of the breath: breathe in, hold, breathe out, hold — each for a count of five.
The steady rhythm can help you settle, become more present, and gently open the breath and voice. You can also approach it as an energetic practice, bringing awareness to the throat chakra and releasing what may feel held or constricted there.
Follow the movement, follow the music, and let the breathing do the work.
And don’t forget… have fun.
— Paul

Transcript

So we're going to breathe in, Or count to five. Hold for a count of five. Exhale for a count of five. And hold again for the count of five. I'll talk you through the first two rounds, And then the music will be your guide. And as always, When we practice mindful breathing, Simply notice what takes place physically. Mentally. Emotionally free of judgment. And open to greater awareness. And breathe in 2, 3, 4, 5, And hold. 3. . . 4. . . 5. . . Exhale. Free. Five, And hold. Breathe in. Exhale. Too.