Box Breathing Reset (With Ocean Waves)

Welcome ease and well-being in this short guided meditation of box breathing. Give yourself a few moments to slow the mind and body down, and rest in stillness. Track accompanied by the sound of ocean waves. Pregnant women and people with very high or very low blood pressure are advised to not hold their breath. Instead, practice equalizing the length of the inhalation and exhalation.

Transcript

Welcome.

Let's take a few moments to breathe together to slow down the mind,

The body,

And welcome greater relaxation.

I invite you to find a comfortable seated position.

Close the eyes or allow the gaze to be relaxed.

Looking downward,

You might find it comfortable to rest your hands on your lap with the palms of your hands facing upward.

Take a full deep breath and exhale completely.

And now inhale through the nose for four,

Three,

Two,

One,

Pause and hold the breath.

And exhale through the nose for four,

Three,

Two,

One.

Pause.

Relax the shoulders.

Inhale for three,

Two,

One.

Gently hold the breath.

The face is relaxed.

Exhale for three,

Two,

One.

Pause.

Hold.

Inhale for three,

Two,

One.

Hold.

Exhale for three,

Two,

One.

Pause and hold.

Inhale.

Hold.

Exhale.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Move through two more rounds of breath like this.

Counting in your mind.

Feel your body becoming more relaxed and at ease.

Beautiful.

Relax the counting.

Take a slow,

Deep breath in.

Exhale through the mouth.

Exhale through the mouth.

Slowly move the body.

Stretch a little.

And if your eyes are closed,

Slowly open them.

Thank you for joining me for this pause to slow down,

Become more present and welcome greater ease.

All my love.

Reviews

Quick and very lovely. Thank you 🙏🏻❤️✨

Thank you 🙏

Love 💕

Selena’s voice is tranquil. Perfect for the simplicity of this breathwork practice.

Thank you for this wonderful and relaxing start to my day Selena, namaste 🙏🏾☀️

Beautiful ✨🙏🏼✨

I love box breathing but prefer to be guided because my body gets tense when I have to count. This is my favourite guided practice I’ve found, thank you so much! The gentle reminders to relax shoulders etc were particularly helpful.

Wonderful practice! Your voice is so calming, and I love the waves in the background. Thank you! 🌊❤️

Beautiful short practice. I also appreciated the ocean waves. Altogether ot put me in a great mindspace for the day. Many blessings.

You have the most soothing voice. Thank you, it was wonderful 💙🌊

Short & sweet, nice with subtle waves in the background 🙏