Box Breathing For Anxiety Relief

This is a five-minute box (square) breathing guided meditation by Zachary Phillips. Use this practice in response to stressful events, to calm down after exercise, as a lead into a meditation session, and as a sleep aid. By slowing down and controlling the breath (in for 4, hold for 4, out for 4, hold for 4), the practitioner triggers the parasympathetic nervous system, promoting anxiety relief, relaxation, and performance enhancement.

Transcript

Welcome to the session.

Today we're going to be practising box breathing for anxiety relief,

Relaxation and performance enhancement.

This is a controlled breathing exercise designed to trigger the parasympathetic nervous system's ability to calm the body down.

This practice can be performed with eyes opened or closed,

In a laying,

Seated,

Standing or walking position.

Use this practice in response to stressful events,

As a way to calm down after exercise,

As a lead-in to a formal meditation session or as a sleep aid.

So assume a good posture with your shoulders back,

Head up and arms relaxed by your sides.

You'll take a slow and deep breath in through the nose for four seconds.

These are diaphragm breaths.

To do this,

Imagine the air filling your belly first and then filling your lungs.

Don't strain or rush this breath.

Then you will gently hold the breath in for four seconds and then slowly exhale for four seconds.

Releasing the breath from the lungs first,

Out through the mouth and then from the belly.

Then you will gently hold once more for four seconds.

This makes up a complete cycle.

In for four,

Hold for four,

Out for four,

In for four,

Hold for four,

Out for four,

Hold for four.

We will be repeating these cycles for five minutes.

Feel free to end the session early if you achieve the desired results or repeat the session again for increased relaxation and bodily calm.

Let's begin.

Breathe in.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Breathe out.

Hold.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Reviews

Really helped with my anxiety and calming my mind. Thank you

I find box breathing very calming - this was just what I needed. Thank you. 🙏

I listen to this everyday! His calm yet confident voice relaxes me. I love how he walks me thru box breathing and I think about this meditation when I need to relieve anxiety. Thank you so much for this gift 🙏❤️

Simply brilliant! Just what I was looking for! A simple guided box breathing session. A great sounding voice and calm manner. I've bookmarked this for future use.

Simple but effective. I will definitely come back to this meditation again. Thank you! 🙏

I'd love one without the blurb, just the counting... So perfectly timed.

Nice voice and simple box with clear instructions. Just what I was looking for (I have a cold and just needed to feel my breath working)

This is such a lifesaver and it’s sooo simple but the result is amazing. Many tks!!! 🙏🏼💙

One of my favorite guided breathing practices. Thank you for not counting out loud. Just the guided instructions makes a more free flowing experience.
Update: this has become a daily intention and it always lowers my heart rate. ❤️

This centers me simple and effective. Thank you. Peace

I did find it difficult to get the rhythm . Ism an ancient lady but I’ll keep practicing.
Rhythm is key to all.

Great exercise! I wasn’t even aware that I was experiencing any stress when I began the practice. After a couple of minutes, I realized my shoulders were right and I relaxed them… by the end, I felt much better and plan on repeating as needed.

Amazing . Stopped my tears immediately and stopped the panic attack . Your voice is awesome . . Thank you so much 🙏🏻💚✨

This helped me so very much I've been so stressed due to things that are out of my control and it feels like this meditation was so meant to be ... Blessings to you 💗🙏

This is perfect for me. Thank you very much for sharing your wisdom and kindness.

Excellent guided instructions

Very interesting!!

Simply great, perfect guidance and very relaxing,thank you😊

Great session!

Relaxing and very calming. Will use this meditation often. Thank you!