Box Breathing For Anxiety Relief (Slower Counting)

Five Minute Box (Square) Breathing, Slower Version, 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 6, hold for 6, out for 6, hold for 6) the practitioner triggers the parasympathetic nervous system, promoting anxiety relief, relaxation, and performance enhancement.

Transcript

Welcome to the session.

Today we are going to be practicing 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 into formal meditation sessions or as a sleep aid.

So assume a good posture with your head up,

Shoulders back and arms resting in your lap.

It will take slow and deep breaths in through your nose for six seconds.

These are diaphragm breaths.

To do this,

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

Don't strain or rush this breath.

Then you'll gently hold the breath for six seconds and then slowly exhale for six seconds,

Releasing the breath out through the mouth from the throat first,

Then the lungs and then the belly.

You will then gently hold the breath for another six seconds.

This makes up a complete cycle.

In for six,

Hold for six,

Out for six,

Hold for six.

We will be repeating these cycles for five minutes.

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

Let's begin.

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,

Breathe out,

Hold,

Breathe in,

Hold,

Breathe out,

Hold,

Breathe in,

Breathe out,

Hold,

Breathe in,

Hold,

Breathe out,

Hold,

Breathe in,

Breathe out,

Hold,

Breathe in,

Hold,

Breathe out,

Hold,

Breathe in,

Breathe out,

Breathe in,

Breathe out,

Hold,

Breathe in,

Hold,

Breathe out,

Breathe in,

Hold,

Breathe out,

Hold.

Great work.

So as we come to a close to the session,

I just want to remind you that the more you practice box breathing,

The easier it gets and the more benefits you will receive.

Feel free to repeat this session anytime.

I have also uploaded another track that is just the guided box breathing without the introduction,

So you can check out that as well.

I look forward to meditating with you again.