Box Breathing Practice (Without Music)

Box breathing is a slow, steady breathing pattern that helps calm your nervous system and bring your attention back to the present moment. By using this technique, your heart rate begins to slow down, your muscles start to give in to relaxation, and your thoughts become clearer.

Use this technique as often as necessary.

Transcript

Hello,

Everyone,

And welcome to Insight Timer.

My name is Tremayne,

And today I will be your guide as we practice a breathing technique called Box Breathing.

This ancient practice helps bridge the gap between body-mind connection and is used to help regulate the somatic response to extreme stress.

The practice requires us to inhale for a count of 4,

Hold the breath for a count of 4,

And exhale for a count of 4.

This controlled rhythm,

Especially the pause and exhale,

Helps stimulate the vagus nerve,

Which triggers the rest and digest,

Also known as the parasympathetic nervous system.

Use this breath work as a meditation as we get centered into a trance of counting.

Whether seated or laying down,

Take a moment to get comfortable.

Notice tension or stress within the body.

Adjust in any way necessary and give yourself permission to let go.

As you rest here,

Become aware of your breath.

Without altering a thing,

Just notice.

Are you breathing fast?

Slow?

Notice the depth of your breath,

The length of your breath,

And the pauses in between each breath.

As we begin our practice,

If you lose your way,

Take a moment to recenter and come back when ready.

We will start with three full,

Deep breaths.

Taking a deep inhale through the nose,

Exhale through the mouth.

Again,

Inhale,

Exhale.

One more time,

Inhaling through the nose,

Exhale through the mouth.

Starting with an inhale for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Inhaling for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale 1,

2,

3,

4.

Inhaling for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale for 1,

2,

3,

4.

Inhaling for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale for 1,

2,

3,

4.

Inhaling for 1,

2,

3,

4.

Hold for 1,

2,

3,

4.

Exhale for 1,

2,

3,

4.

Breathe.

Take inventory of self and notice the shift from fight or flight,

Freeze and appease,

To rest and digest.

Feel the wave of calm as it washes over the body,

Releasing what no longer serves you and welcoming peace and clarity.

I hope this guided practice was beneficial for you at this time and please feel free to come back to this session as a tool when life gets tough and you need grounding.

Thank you for spending time with me.

Namaste.