Box Breath

A simple yet powerfully calming breath practice. If you are feeling stressed out, anxious and need to steady yourself, this practice will bring about a greater sense of ease and peace in your mind and body.

If you want to learn more about your breath, please check out my 10 day breath course 'Heal Your Life from the Inside Out'.

Transcript

Find yourself into a comfortable seat either on the floor with your legs crossed or on a chair with your feet grounded to the earth.

Either way make sure your spine is long and your shoulders are soft.

And just start to take a couple of full deep breaths,

Just breathing in deeply and as you exhale empty it all out.

Do that again,

Inhale fully,

Exhale completely.

And then inhale for one,

Two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

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 two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

Now just let go of the counter your breath.

And just pause and rest and just simply notice.

Notice the impact of that pattern of breath on your body,

On your mind,

On your energy.

Just simply notice.

And then when you're ready,

Just very gently opening up your eyes and continuing on with the rest of your day.

Reviews

A practical way to begin my day thank you so very much. This is just what I needed.

Thank you 🙏. I found the pace of your counting was just right for me - no straining, so I could relax into the rythm. I will be using this often, I think. 🙏

Simple. Short and very effective! Just what I needed! Thank you!!❤️🙏🏼

Rachel's voice and presence is always so calming. Her meditations and breathwork practices have helped me on numerous occasions to stop spiralling, to feel calm, more present in my body.

I usually don't like to do these type of breathing practices because my breath is so short so it's harder, but I was more willing and was able to handle it. I really like the gentle softness of your vocals as well, it made it much easier!

Thank you for my first breathe work through the app ✨

That was a nice steady pace to slow down and breath in the moment. Thank you 🙏

It took me so long to find just a basic, quiet walk through of Box Breathing for my client to learn without the stimulation of background music (or imagery on YouTube). This is the PERFECT calming intro to Box Breathing. You have such a soothing voice that I didn’t find grating or distracting. Thank you. This is going to make such a difference to my client in a very painful time in life. 🙏

I’m dealing with the start of a bad cold. This helped, it was probably not something I should have done given my throat is on fire. But it calmed me down.

You're awesome. I was searching for a breathing practice to chase my headache you're voice did a magic and all are gone.
Thank you. 💐

Straight to the point, good amount of time, thoroughly enjoyed and have saved it! Thank you

I appreciated that she kept count the whole time because it made it easier to focus on my breath. My mind wandered less.

I’m working on lowering my cortisol levels and this is just what I was looking for to add to my routine.

This is like a workout! Good breath guidance and pacing. I’m sure if I keep practicing I’ll get benefits. Right now, really relaxed.

That was very helpful with my whole day, thank you so much.

Simple and very lovely, thank you!

A simple powerful gift to us ! A great way to explore Breathwork espescially box breathing which is a great tool. Thank you !

❤️✨✨

Otherworldly!! 🪂☄️Thank you!!

The first time I did this I couldn’t keep up and thought it was too fast. The 2nd time I tried it I was prepared and it works great. Keeping this on the ready for those mid day stress breaks. 🙏