Guided Practice
5-Minute Box Breathing
After You’ve Completed the 5-Minute Guided Session Please Share Your Experience Below:
How did you feel after the practice? Did you notice any shifts in your body, mind or emotions? Was there anything surprising or challenging about it?
Some of the Benefits of This 5-Minute Box Breathing Practice:
Reduces Stress and Anxiety: Box breathing helps activate the parasympathetic nervous system, lowering cortisol levels and promoting relaxation, which is ideal for managing stress and anxiety.
Enhances Focus and Mental Clarity: The structured rhythm of box breathing supports mental focus and clarity, making it easier to stay present and clear-minded in stressful situations.
Improves Emotional Regulation: By creating a calm and centered breathing pattern, box breathing can help regulate emotions, making it easier to respond rather than react to challenging situations.
Important Note: Before Doing Any Breath Practice
While Box Breathing is safe and accessible for most people, here are a few considerations to keep in mind:
Take it slow: If at any point you feel too lightheaded or uncomfortable, return to your natural breath and rest.
Contraindications: This practice may not be suitable if you’re pregnant, have severe anxiety, recently had surgery or have a serious respiratory condition. Please consult your healthcare provider if you’re unsure.
Safety reminder: Avoid practicing while driving or near water. Box Breathing is best done in a calm, quiet environment where you can fully relax.
A Few Tips for the Best Experience
If you’re open to it, I encourage you to try this practice more than once—preferably for a few days in a row—to experience its deeper benefits.
For the most immersive experience, try playing the video full-screen on a computer, laptop, or even a TV using AirPlay or another casting tool. If that’s not convenient, feel free to use whichever device is easiest for you.
I felt wonderful and relaxed after. I am going to try this box breathing when I wake in the middle of the night with a little anxiety and find it hard to go back to sleep. I have a feeling this will help immensely and I am excited to try.
I didn’t realize how much tension I was holding until I tried this. By the end of the practice, I felt lighter and more present.
Learned this many years ago as a pranayama style or mode, square mode. What a wonderfully simple yet powerful technique. A great way to energize and clear out. I set times of 8-18 seconds. Some slight modifications: the hold times on top & bottom get extended, making more of a rectangle. So: 4 in…8 hold…4 out…8 hold. Or swapped: 8 in…4 hold…8 out…4 hold.
Great experience
Good God this is wonderful!! 😍 I feel amazing now too!✨ thank you!!!!
Calming. The combination of visual and audio cues allowed open eyes and closed and supported the process. I feel more relaxed and present after.
Loved it… I sometimes wanted to inhale past the 5 seconds like I could take in more air so I had to concentrate. But like the online cues!
A really beautiful breath practice. I love the audio and visuals. I feel much more relaxed and centred now. Thank you!