Box Breathing for Relaxation
Box Breathing is a powerful tool for managing overwhelming emotions. It creates space between inhales and exhales, fostering mindfulness and emotional ease.
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Box Breathing is a powerful tool for managing overwhelming emotions. It creates space between inhales and exhales, fostering mindfulness and emotional ease.
Transcript
Welcome to your box breathing meditation. My name is Shayna, and I look forward to sharing this simple yet powerful practice with you. Box breathing, also known as square breathing, is an effective tool for managing stress and promoting relaxation.
In this meditation, we’ll explore the breath in four equal stages: inhale, hold, exhale, and hold. Picture a square in your mind, and with each breath, imagine tracing the outline of that square. Wherever you are in your breathing pattern, the next time you exhale, make it a little longer so that you fully empty your lungs. This can be through your nose or mouth.
When you’re ready, inhale slowly through your nose, counting to four as you do: one, two, three, four. Feel your lungs filling and your chest expanding. Imagine tracing the first side of the square. At the top of your inhale, hold your breath and pause for four counts: four, three, two, one. Then exhale slowly through your nose or mouth for four counts: one, two, three, four, releasing any stress or tension as you continue tracing the square.
Once your breath is fully out, hold it for four counts: four, three, two, one. Inhale again, slowly and deeply, for four counts: one, two, three, four. Hold your breath at the top for four counts: four, three, two, one. Exhale slowly and with control for four counts: one, two, three, four. Hold the breath out softly for four counts: four, three, two, one.
Continue this cycle, inhaling for four counts, holding for four counts, exhaling for four counts, and holding the bottom of the exhale for four counts. As you practice, embrace the tranquility of each pause, allowing yourself to fully rest in the moment.
If you’d like, you can transition out of the practice now, or remain in this calm state for as long as you like. The white noise will stay on for a few more minutes. When you’re ready to move on, begin to deepen your breath, stretch in any way that feels good, and eventually blink your eyes open. Take a moment to notice the first thing you see, allowing yourself a mindful transition out of the practice.
Remember, box breathing is a tool you can use to find calm and balance, especially during times of stress or anxiety. It helps you regain control of your breath, your thoughts, and your emotions, leaving you with a sense of inner peace and relaxation. I hope you’re feeling that peace now, and I look forward to sharing more with you.
Thank you for nourishing yourself with this practice. I’ll see you soon.
In this meditation, we’ll explore the breath in four equal stages: inhale, hold, exhale, and hold. Picture a square in your mind, and with each breath, imagine tracing the outline of that square. Wherever you are in your breathing pattern, the next time you exhale, make it a little longer so that you fully empty your lungs. This can be through your nose or mouth.
When you’re ready, inhale slowly through your nose, counting to four as you do: one, two, three, four. Feel your lungs filling and your chest expanding. Imagine tracing the first side of the square. At the top of your inhale, hold your breath and pause for four counts: four, three, two, one. Then exhale slowly through your nose or mouth for four counts: one, two, three, four, releasing any stress or tension as you continue tracing the square.
Once your breath is fully out, hold it for four counts: four, three, two, one. Inhale again, slowly and deeply, for four counts: one, two, three, four. Hold your breath at the top for four counts: four, three, two, one. Exhale slowly and with control for four counts: one, two, three, four. Hold the breath out softly for four counts: four, three, two, one.
Continue this cycle, inhaling for four counts, holding for four counts, exhaling for four counts, and holding the bottom of the exhale for four counts. As you practice, embrace the tranquility of each pause, allowing yourself to fully rest in the moment.
If you’d like, you can transition out of the practice now, or remain in this calm state for as long as you like. The white noise will stay on for a few more minutes. When you’re ready to move on, begin to deepen your breath, stretch in any way that feels good, and eventually blink your eyes open. Take a moment to notice the first thing you see, allowing yourself a mindful transition out of the practice.
Remember, box breathing is a tool you can use to find calm and balance, especially during times of stress or anxiety. It helps you regain control of your breath, your thoughts, and your emotions, leaving you with a sense of inner peace and relaxation. I hope you’re feeling that peace now, and I look forward to sharing more with you.
Thank you for nourishing yourself with this practice. I’ll see you soon.
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