Quick & Easy Box Breathing For Stress

Today,

We will be practicing a breath control exercise called box breathing.

This practice is effective at quickly calming our sympathetic nervous system when we find ourselves in a state of anxiety or overwhelm.

Box breathing can be practiced on a regular basis,

Anywhere,

Anytime to alleviate symptoms of overwhelming stress.

I will guide us through this technique using a breath count of 4,

But you might find that a different breath count works for you as you continue to practice on your own.

Please do what feels best in your body.

Let's begin.

Please find a comfortable position where you can stop and allow your body to feel supported for 5 minutes,

Maybe sitting or laying comfortably.

Allow your breath to come naturally,

In and out,

And feel free to close down your eyes or softly gaze at a neutral location.

Now I'd like you to picture a square box with 4 equal sides.

We will use this box to guide our breath with a count of 4 on each side.

We will be inhaling for 4,

Holding our breath for 4,

Exhaling for 4,

Then holding again for 4,

And repeating.

I will guide you for 4 rounds,

And then you will continue on your own.

If possible,

Please breathe in and out through your nose.

Let's begin.

Visualize your box and exhale all your air to prepare.

Inhale 2,

3,

4,

Hold 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4.

Exhale 2,

3,

4,

Hold 2,

3,

4.

Inhale 2,

3,

4,

Hold 2,

3,

4.

Relax your shoulders.

Exhale 2,

3,

4,

Hold 2,

3,

4.

Relax your jaw.

Inhale 2,

3,

4,

Hold 2,

3,

4.

Exhale 2,

3,

4,

Hold 2,

3,

4.

Continue on your own.

Focus on your breath moving around the box.

Finish this last round,

And then allow your breath to return to its natural state.

Notice the inhales and exhales moving naturally in and through your body.

And when you're ready,

Slowly open your eyes and come back to your surroundings.

Notice how you feel,

And has anything shifted for you?

Take a moment to thank yourself for setting time aside to practice and renew,

And have a beautiful rest of your day.