Box Breathing With Affirmations For Calm & Focus

When your thoughts feel busy, scattered, or overwhelmed, a simple breathing practice can help you return to a place of calm and steadiness. This guided box breathing meditation combines the traditional 4-4-4-4 breathing technique with a gentle affirmation: “I am calm.”

As you breathe in, hold, breathe out, and pause, you are invited to slow down, settle the mind, and create a moment of peaceful focus.

This practice may be helpful before work, study, creative activities, or any time you would like to take a few moments to reconnect with yourself.

Allow each breath to bring you back to the present moment…
One breath. One moment. One step at a time.

Transcript

Hi, It's Stefania, And let's talk a little bit about. Ox breathing. Ox breathing. Is using a constant number of beats. For the intake. Holding the outtake of the breath. Let's do a very easy sequence of box breathing. We're going to do a four count breathing. Because Sometimes. We know we have something important to do. But our mind is just moving in too many different directions. Do anything. We might be feeling confused. Or paralysis by analysis. Or we're just getting flooded. With so much information. A week and break it down. It's just too much. We lose our focus. We lose our focus. Calm. We lose our center. Sometimes the decision, The action is very important. So we need a technique. That will. Quickly. And calmly and gently. To slow us down. And to focus this. To help us find the right cure. Have of action. Box breathing. Can help with that. On top of that, To make it even more powerful. We're going to do some affirmations. One single affirmation during that holding point. Cheers. In your mind. Say the affirmation. If you're ready, Let's go. You gotta breathe and exhale. Four counts. N. Hold it for for. And out for four. And hold or holding in your mind. The affirmation. I Home. And then and again. One. 4 Oh, Gee. The new mind. Aye. God. Out again. And home. Come home. And then make N again. The sound of four. Oh. Let your shoulders relax. Sometimes when we're making an effort, Our shoulders go. Bring it back down again. Bye. I am. Calm. Unloaded. The breath out. And in again. Accounted for. How did or for? Aye. Shoulders down. Damn. Calm. And out. And hold it. And now we're going to do a second round. If it feels comfortable to you. Gotta do it in the count of. . . If that does not feel comfortable, Go back to 4. One. Hmm. V. Or That's good. Bye. And hold. Aye. Yeah. Fall. And let it out for five. And hold. And one more round, Back in again for five. Shoulders down, Neck relaxed. Sitting straight ahead. Hold for five. This is how it works. And slowly. Bye bye. And how. In your mind, Say an affirmation. As your intuition guides you, Assured. I can again. Mood. Thinking. In your mind saying that short affirmation which is unique to you, Which you're soul, Your spirit tells you. Now for five. And hold. End. Let go. Roll your shoulders. You've done very well. There was no right or wrong. We're just breathing. Calming. Saying our affirmation so that we can. Focused. Be focused. And move ahead freely. Many blessings. And bye for now. Practice this. Anytime. Anywhere really. That you feel the need. Or calm.