05:16

Bite Size Breathing - Guided Box Breathing

by Shane Brennan

Rated
5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
77

Enjoy the 4 second box breathing technique that helps change our relationship with Carbon Dioxide and with practice helps reduce our breaths per minute. This is full guided so I count the breaths for the duration of the practice and guide you out at the end. Can be practiced any time of day. Great for stress management, increasing heart rate variability and decreasing breathing rate. Practice lasts 5 minutes

BreathingGuided MeditationStress ManagementRelaxationHeart Rate VariabilityBox BreathingBelly BreathingBreath AwarenessBreath Control

Transcript

For bite-sized breathing today,

We're going to practice five minutes of box breathing.

We'll just begin with some deeper belly breathing,

Breathing in and out through the nose,

Encouraging that expansion of the belly on the inhale,

Drawing it back in on the exhale.

And we'll start to move into our four-second box breath,

Just gathering yourself and then we'll begin with a four-second inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Inhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four,

Exhale,

Two,

Three,

Four,

Pause,

Two,

Three,

Four.

We're coming up to five minutes now so you can start to let go of that control of your breath,

Allowing your breath to return back to its natural rhythm and just observing that process and remaining aware of your breath.

And if you want to stay in this stillness for a little longer,

Please feel free to do so,

Otherwise coming out of your practice whenever you feel ready.

Meet your Teacher

Shane BrennanSydney NSW, Australia

5.0 (9)

Recent Reviews

Vicki

September 22, 2025

Thank you Shane, Your voice for 5 minutes kept me on track for this box breathing session, which I will return to again

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© 2026 Shane Brennan. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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