The Expanding Box Breathwork Technique
by Ryan Bean
This is a hypoxic breathwork session created from the desire and need to have a "homebase" when doing breathwork that is sympathetic dominate for the nervous system. This technique is my take on the well loved and time honored "Box Breath" with increasing the box then decreasing to a faster count with a balanced breath that eventually leads to a retention and building of Co2 to equalize
Transcript
Welcome to your breathwork session.
Today,
We're going to do the expanding box.
Just simply breathing in through your nose and out through your nose.
As we begin to speed up the pace,
You may want to breathe out through your mouth.
Either way is fine.
Follow the rhythm,
Follow the count,
And enjoy your breathwork session.
Begin with just a nice,
Even,
Deep breath through your nose and out through your nose.
Let us begin.
In 2,
3,
4,
Hold.
2,
3,
4,
Now release.
2,
3,
4,
Now hold.
2,
3,
4,
Now in.
2,
3,
4,
Now hold.
2,
3,
4,
Now release.
2,
3,
4,
Now hold.
Here we go.
In 2,
3,
4,
Now hold.
2,
3,
4,
Now release.
Now hold.
Expand.
In for 5,
4,
3,
2,
1,
Now hold for 5.
3,
2,
1,
Now release.
Now hold.
Now in for 5,
4,
3,
2,
1,
Now hold.
Now release.
Now hold.
Breathing in for 6,
5,
4,
3,
2,
1,
Now hold.
Now release.
5,
4,
3,
2,
1,
Now hold.
In for 6,
2,
3,
4,
5,
6,
Now hold.
3,
4,
5,
6,
Now release.
2,
3,
4,
5,
6.
Now we're going to expand.
Ready?
We're going to go all the way from the box and just going into a balanced breath.
We're going to start with our 6 count in and 6 count out.
Go all the way down to a 2 count in,
2 count out.
You got this.
Big breath in.
Release.
Here we go.
In 2,
3,
4,
5,
6,
Now release.
2,
3,
4,
5,
6,
Now in.
2,
3,
4,
5,
6,
Breathe in fully.
Deep into the belly,
The ribs,
The heart.
Now release.
2,
3,
4,
5,
6,
Going to 5.
4,
3,
2,
1,
Now out.
2,
3,
4,
5,
Now in.
2,
3,
4,
5,
Now let it go.
You got this.
4 counts in.
2,
3,
4,
Now out.
2,
3,
4,
Now in.
2,
3,
4,
Now out.
2,
3,
4,
Come on.
You got this.
Follow that rhythm,
The belly moving,
The heart lifting,
You breathing,
You connecting,
Connect to you.
The deepest part of you is right here in this breath.
Here we go.
In 2,
3,
4,
Now out.
2,
3,
4,
Now in.
And let it go.
Moving to 3.
In 2,
3,
Out 2,
3,
Now in 2,
3,
Now out 2,
3,
Breathe in.
Let it go.
Belly,
Ribs,
Heart,
Heart,
Ribs,
Belly.
In 2,
3,
Out 2,
3.
Last minute,
Here we go.
In 1,
2,
Out 2,
In 2,
Out 2,
In 2,
Out 2.
Moving that belly.
Feeling the discomfort in the nose.
Expanding,
Opening,
Lifting,
Expanding your consciousness.
Breathe in 2,
Out 2,
In 2,
Out 2,
In 2.
You know what we're doing.
Flow,
Connect,
Breathe.
In 2,
Out 2,
In 2,
Out 2.
Here we go.
We're coming up onto our hold.
Take a giant breath in all the way to the very,
Very top.
Hold.
Arrive at a neutral lock.
Hold.
Notice your heart rate.
Maybe even bringing your hands to your heart.
No squeezing.
Relax into the hold.
Notice the activation that you've created.
Don't try to fight it.
Don't try to change it.
Just notice that this is you training you.
This is you teaching you.
That activation you feel,
That's also you.
Embrace it.
Feel.
Connect.
When you feel that first trigger to breathe,
Witness it.
Saying,
I'm feeling this air hunger.
And see if you can relax into it.
When you feel that second trigger to breathe,
Noticing that your self is asking you to respond.
When you feel that third trigger to breathe,
Respond with a giant breath all the way to the very,
Very top.
Breathing in fully.
Holding at the top.
Taking another sip of air.
And then releasing it fully.
Beautiful first round,
Friends.
One more round of the expanding box.
Making any adjustments in your seat.
And let's start on round two.
Here we go.
Begin to breathe in fully.
Reconnecting to that part of you that is there supporting you,
That is witnessing you,
That is breathing.
Know that you got this.
Even if it's in discomfort,
Because that's where transformation lives,
Is in discomfort.
You got this.
Here we go.
Breathing in fully.
For four,
Three,
Two,
One.
Now hold.
Four,
Three,
Two,
One.
Now let it go.
Four,
Three,
Two,
One.
Here we go.
Holding right here.
Four,
Three,
Two,
One.
Let's breathe.
Two,
Three,
Four.
Now hold.
Two,
Three,
Four.
Now exhale.
Two,
Three,
Four.
Now hold.
Two,
Three,
Four.
Now in.
Two,
Three,
Four.
Now hold.
Two,
Three,
Four.
Now release.
Two,
Three,
Four.
Now hold.
We're gonna expand this.
Here we go.
In.
Two,
Three,
Four.
Five.
Now hold.
Two,
Three,
Four.
Five.
Now exhale.
Two,
Three,
Four.
Five.
Now hold.
You got this.
Breathing in for five.
And holding for five.
Now release for five.
And hold at the bottom.
If you feel like you want to move and groove,
If you want to dance,
Breathe with me.
Here we go.
In.
Two,
Three,
Four.
Five.
Now hold.
Two,
Three,
Four.
Five.
Now hold.
We're gonna expand this to six.
Here we go.
In.
Two,
Three,
Four.
Five.
Six.
Now hold for six.
Now release for six.
Holding at the bottom.
Two,
Three,
Four,
Five,
Six.
You got this.
Full breath in.
Let's go to balanced breath.
Six counts in,
Six counts out.
And we're gonna bring this all the way down to two.
Here we go.
Breathing in fully.
All the way up.
Two,
Three,
Four,
Five,
Six.
Now exhale.
Two,
Three,
Four,
Five,
Six.
Here we go.
In.
Two,
Three,
Four,
Five,
Six.
Now let it go.
Breathe in.
Belly,
Ribs,
Heart,
All the way up.
And let it go.
Two,
Three,
Four.
We're gonna go to five.
Here we go.
Breathe in.
Two,
Three,
Four,
Five.
Now out.
Two,
Three,
Four,
Five.
Breathe in.
And let it go.
Expand.
Three,
Four,
Five.
Now let it go.
Here we go.
Four counts.
In,
Two,
Three,
Four.
Now exhale.
Two,
Three,
Four.
Breathe in.
Two,
Three,
Four.
Release.
In.
Release.
Going to three.
In,
Two,
Three.
Out,
Two,
Three.
In,
Two,
Three.
Out,
Two,
Three.
Breathe in.
Belly,
Ribs,
Heart,
Heart,
Ribs,
Belly,
Heart.
Expands as you breathe.
Release.
In,
Two,
Three.
Out,
Two,
Three.
In,
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Three.
Out,
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4.7 (58)
Recent Reviews
Jannet
November 8, 2025
That was a fun start to my day! A great way to reset the nervous system.
Michael
April 20, 2025
This is really wild. I cheated during both of the long neutral lung pauses, but got back in and finished as best as I could. Will keep practicing.
Heidi
January 5, 2025
That was fun! And exiting! And uplifting! Thank you🌷
Sean
December 25, 2024
This was the first time doing it, but man was this effective. Definitely calmed me down and gave me some perspective and energy. It’s fast but get the breathing down and you’ll feel the benefits for sure. Awesome awesome experience.
Philippe
October 18, 2024
I higly recommand this to everyone who loves breathwork. Because it is such a fun session you can use it whenever you need a warm, loving and sustainable boost. This was my first hypoxic breathwork after a minor surgery all i feel is gratitude. Thx Ryan, you are sublime 🙏💜
Nara
July 13, 2024
I will try again! English is not my mother tongue, so was difficult to follow! Too fast!
GeminiJenny
May 17, 2024
I love the way Ryan teaches Breathwork, supportive and accessible . 🙏🔥
Susan
May 9, 2024
Thank you so much 🎈🌺🎈🌺🎈for the amazing breathing session 🎈🎈🎈I’m smiling and feeling happy and relaxed 🗺️have a blessed day 🕉️Namaste
Lina
November 16, 2023
Loved it! It’s quick, it keeps you always aware and the breath holds are just right! Thank you 🙏
Ian
September 22, 2023
I’ve just realized that I was able to remain fully present the whole time as well as rewarded with a charged awareness. Thank you Ryan.
Lisa
July 5, 2023
Wow 🤩 I absolutely 💜 this practice the music was so funky expanding out of the box 📦 could feel myself bursting with joy 💞✨ with great big 😃 upon my face really loved the flow into the holds with Ryan playing his handpan Thankyou Ryan absolutely wonderful 🙏
Claude🐘
June 17, 2023
Disconfort, dizziness wonderfully good. A very good challenge for me. I will come back to it. Thank you so much Ryan.💜🙏💜