Box Breathing Ladder To Relax & Unwind (Intermediate 2)

Building on the simple yet effective method of Box Breathing, we are going to start off with a 7 second box and increase the size of the box to 8, 9 & 10 seconds.

It involves:
- Inhaling for 7 seconds
- Holding your breath for 7 seconds
- Exhaling for 7 seconds
- Holding at the bottom of the exhale for 7 seconds

Transcript

Hello,

And welcome to another guided breathwork session.

This is the third session in the Pathway to Mastery of the One Minute Breath Series.

For today's session,

We're going to build from doing a 7 second box,

In for 7 seconds,

Hold for 7 seconds,

Exhale for 7 seconds,

And hold for 7 seconds,

Then progressing to an 8 second box,

A 9 second,

And finishing off with a 10 second box.

Ideally,

Breathing in and out through the nose,

Controlling the breath.

Getting comfortable now,

And let's begin.

In,

2,

3,

4,

5,

6,

7,

Hold,

2,

3,

Moving on to a 10 second box.

In,

2,

3,

4,

5,

6,

7,

Hold,

2,

3,

Moving on to a 10 second box.

Just letting go of the box breathing pattern now,

And returning to your regular cadence of breathing,

In and out through the nose.

Thank you for breathing with us today,

Remember to breathe deeply and live fully.

See you next time.