start here
Your 5-Minute Box Breathing Practice
Follow along with the guided practice below to experience the power of the Box Breathing.
For the best expereince use headphones and give this your full attention.
What You’ll Experience
A Steady Controlled Rhythm
Your breath follows a precise pattern, helping your body to shift from reactive to steady and controlled,
Nervous System Regulation
Equal inhales, holds, and exhales help to balance your system, reducing stress and restoring stability.
Clam, Focused Awareness
As your breath stabilizes, your mind becomes clearer, more present and easier to direct.
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?
I didn’t think about the hold because the gong kept the count,
I only paid attention to the 4s on the inhale-exhale and it was very simple and pleasant. With a little practice I won’t be able to count at all.
That’s a great observation, Raia. The gong and mandala can carry the rhythm so your mind doesn’t have to. Letting go of counting is often where the practice becomes more natural and enjoyable. Sounds like you’re settling into it nicely!
I noticed that my exhale was stuttered… divined in two exhales… after a while it was one breath out!
Really interesting to notice that shift, Janet.
Very often the breath smooths itself out naturally as the body relaxes into the rhythm. Sounds like your nervous system was settling and adapting as you continued.
Thanks for sharing your experience!
very relaxing,thank you
You’re most welcome, Carmen. Thanks for giving the practice a try!
after breathing in to the count of 4 I found it hard to hold my breath to the count of 4, etc
That’s completely normal, Ruth. Especially at the beginning.
Feel free to shorten the holds or skip them for now. You can also try a 4–2–4–2 rhythm and build up gradually as it becomes more comfortable. Find a pace that feels comfortable for you.
I noticed that my exhale is longer and holding the exhale is more challenging than the holding of the inhale. I feel energized after 5 minutes.
Yes, I find the exhale hold to be the most challenging part of this technique. But it gets easier with practice!
So Relaxing!
Thank you, Karen! 🙏 Try it for a few days in a row and see how it affects your mood and energy!
This first experience led me to understand how I don’t fully exhale. Wow. How can I fully inhale if I don’t make room for more inspiration?
That’s a valuable insight, Peggy! With a little practice you’ll increase your inhale/exhale capacity. Try doing the practice once a day for a week and see if you notice a difference.
So very beautiful in every way – the visuals, the music…
Thank you so much for this wonderful gift.
Thank you for the kind words, Mano! I am happy you appreciate it 🙏
Very relaxing. Thank you!
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!
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.
A really beautiful breath practice. I love the audio and visuals. I feel much more relaxed and centred now. Thank you!