Box Breathing

NOTE: This recording has background noises that are part of normal day life. This audio includes Box Breathing Technique, also known as Navy Seal Breathing or Tactical Breathing. This helps the practitioner to calm down instantaneously. Very helpful for anxiety, immediate stress relief and also can be used even when not stressed just to boost the energy levels.

Transcript

Hi,

In this session we will practice box breathing.

It's a very simple but effective breathing technique that helps you to calm down your nervous system almost instantaneously.

It is also known as Navy SEAL breathing technique or tactical breathing because the US Navy SEALs use this technique to work in stressful conditions that they have to but it can also be done by anyone in our day-to-day situation whenever we feel stressed out or even when you are not stressed out.

So it just takes about five minutes to do this practice.

So let's get started.

This practice is ideally done in a seated posture so take any comfortable seated posture that works for you.

Now take a deep inhalation just take a few seconds to adjust your posture to bring your mind to the present to the here and now with another deep inhalation just observe your body if you need to relax any part of the body feel free to do so another deep inhalation if you wish you may close your eyes and just take a couple of deep inhalations before we do the actual practice try to relax every part of the body as you breathe completely relax your mind as well so we will do four rounds of box breathing so you inhale for four counts hold for four counts exhale for four counts and hold for four counts so I'll keep the count you can practice with me so before we start just take regular inhalation and exhale now 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 fold two three four inhale two three hold two three four exhale two three four hold two three four and just breathe as you feel like whatever your body feels like just observe the changes in the body and relax whenever you feel like you can take another deep inhalation you can continue to keep your eyes closed just observe your breath for another few seconds or minutes or you can come out of this state of relaxation or meditation so the practice can be repeated if you wish you can do more rounds I hope this session was helpful for you thank you

Reviews

Thank you for this powerful guided practice. Much appreciated.

I really liked it, but few "warnings".

There's a background noise (birds, children playing, etc). I found it nice, because it feels more "real", like I'm inside a nice, normal community. But if you want a total silence, that's not for you.

Actual breathing session is very short, only 4 rounds of a full "box" (inhale, hole, exhale, hold).

Each side of the "box" is much shorter than your typical breathwork recording. I liked it, I find those typical "4 seconds" much longer than 4 seconds. But if you like longer inhales, holds, etc. that's not for you.

I'd love if there was a longer recording (5 minutes) of just breathing, in the same setting :)

Very helpful practice. I also liked your Live session today on Humming. Background noise was actually a reminder that one can continue to breathe more slowly also in busy surroundings, not only in silence,Namaste ✨️ 🙏🏽

Nice. Used this to help my kids learn the technique of box breathing.

I love box breathing 💖 your counting was very relaxed and helped me keep up the rhythm. Thank you

Thank you , kept my focus on your voice and my breath. A true teacher for me. Thanks for sharing.♥️

This is so helpful. Thank you! 🙏

Easy and effective breathing exercise!

Calming voice with clear instructions. Will download for access whenever I need a bit of support through anxiety. Thank you.