Box Breath

Box breath is a breathing technique to reduce stress. It helps with performance and focus. In this practice, I guide us through a 4 count breath, breathing in, holding breath, exhaling, and holding the breath for the same counts. We move to a 6 count. And I provide time in the end for you to use a count of your choice.

Enjoy and namaste,
Stephanie

Transcript

Find a comfortable place to sit.

Gather your shoulders over your hips.

Take a normal breath.

Inhale through your nose.

Exhale through your nose.

We'll begin with a four count box breath.

Exhale here and inhale two,

Three,

Four.

Hold two,

Three,

Four.

Exhale two,

Three,

Four.

Hold two,

Three,

Four.

In four,

Hold four.

Exhale four,

Hold four.

In four,

Hold four.

Out four,

Hold four.

In four,

Hold four.

Exhale four,

Hold four.

In four,

Hold four.

Out four,

Hold four.

In four,

Hold four.

Exhale four,

Hold four.

In four,

Hold four.

Exhale four,

Hold four.

Take a normal breath.

Let it out.

We'll now try a six count.

Exhale fully and inhale two,

Three,

Four,

Five,

Six.

Hold two,

Three,

Four,

Five six.

Exhale two,

Three,

Four,

Five,

Six.

Hold two,

Three,

Four,

Five six.

In four,

Five,

Six.

Hold four,

Five,

Six.

Exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six in four five six hold four five six exhale four five six hold four five six last one four five six hold four five six exhale four five six hold four five six take a normal breath notice how that felt our last one will be on your own count choose the count for your box breath I will hold the space for us and let us know when it's time to come back choosing your count exhale here and begin complete one last box breath and when you finish take a normal breath notice how you feel and that completes our box breath meditation

Reviews

Just what I needed 🙏🏼

This was great to start teaching my son how to bring himself back to presence through breathe 🙏🏼✨💘

Teaching my daughter how to increase her endurance for regular life and sport. This was fabulous. Thank you for sharing. ❤️

❤️🙌🏽

Loved it

🙏 I cherish each breath I begin with breath I end with breath

This helped me to unwind and allowed my body to let go of tension. Thank you!

This was a perfect way for me to wake up. Stephanie’s instruction is so clear that even my foggy morning brain could follow it. I feel energized and oxygenated. I especially love how she holds space at the end for you to choose your own box breath. 🙏🏻💖

One of the easiest and least intrusive breathwork meditations I’ve done. I love that it’s clear concise and transition from a 4 count to a 6 count. Also not too much talking so it’s easier to get lost in your breath and body. Great!

Thank you very much 🙏. I really enjoyed this meditation. I liked how you went from 4 to 6 and then free style. This is a keeper to come back too 😊