Box Breathing Exercise To Calm And Centre

Box breathing is a relaxation technique involving a four-part breath pattern.

Inhale,

Hold,

Exhale,

And hold,

Each for equal counts.

This method helps reduce stress by enhancing focus and promoting rhythmic and controlled breathing.

We will now do a quick yet very effective three-minute box breathing exercise together.

We'll spend the first minute doing three-second box breathing,

The second minute will be four-second box breathing,

And the third minute will be five-second box breathing.

We will inhale through the nose and exhale through the mouth.

I will count all of the seconds for the first box for each set,

And following that,

We'll only instruct on inhale,

Hold,

Exhale,

And hold.

And when you're ready,

Let's begin.

Inhale,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

Hold.

Now inhale,

2,

3,

4.

Hold,

2,

3,

4.

Exhale,

2,

3,

4.

And hold,

2,

3,

4.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Exhale,

Hold.

Now inhale,

2,

3,

4,

5.

Hold,

2,

3,

4,

5.

Exhale,

2,

3,

4,

5.

And hold,

2,

3,

4,

5.

Inhale,

Hold,

Exhale,

Hold.

Inhale,

Hold,

Exhale,

And hold.

Now release the breath,

And return to your natural breathing.

That's it.

How do you feel?

I hope that your parasympathetic system has calmed down a lot,

And that you feel an increased sense of calm and groundedness.

Have a great rest of your day.