Box Breathing Technique To Relax Quickly

This box breathing technique is to help you relax quickly and get you out of a stressed state. The technique uses eye movement around a nearby rectangle or square (the box) along with a calming breathing pattern. Once you get your rhythm, this is a soothing breathing technique that can be done anywhere you can see a box so you can let go of stress and relax quickly. Music: 'Daydreams' by Christopher Lloyd Clarke. Licensed by Enlightened Audio.

Transcript

Hello,

I'm Richard Willis and welcome to this guide on the Box Breathing Technique.

It helps you to relax quickly and can get you out of a stressed state and into a calmer one.

To begin with,

Let yourself settle into a comfortable position sitting upright and pick a rectangle or square in your environment to look at.

This will be your box for the breathing technique.

It can be a window,

Doorway,

The edges of a piece of furniture,

A wall or a small object.

So choose your box now.

Get comfy and allow the body to relax.

Now the Box Breathing Technique is in four steps.

Let's give the breathing bit a go first.

Breathe in deeply through your nose for the count of four.

Now hold your breath for four.

Now breathe out through your mouth for four.

Then hold for four.

And that's it.

That's the breathing bit.

The last step is to simply add the box.

Now,

As you do each breathing step,

Have your eyes move along a side of the box.

Let's give this a go.

Starting with the bottom left corner,

Breathe in deeply for four as your eyes move slowly up the side.

Now hold for four as you move across the top.

Now breathe out for four as you move down the side.

Then hold for four as you move along the bottom.

Good.

Now do it once more with me.

Starting with the bottom left corner,

Breathe in and follow the box up.

Hold across the top.

Breathe out going down.

And hold across the bottom.

Take some time now to do some box breathing on your own as it takes a bit of practice.

You can use this box breathing technique to relax quickly whenever you need it.

Just sit down,

Find a box around you and breathe around it for about a minute.

The more you practice this,

The better you'll get.