Simon Bryant Berkin

Essex, UK

Hannah Reed

Georgia

Use box breathing to ground your energy, reduce stress, and find calm through rhythmic 4x4 breath cycles.

English

Join Yosra in this gently guided box breathing practice, helping to ground to the present and relieve stress. We will inhale for a count of four, hold the breath for four, exhale for four, and hold at the bottom for four, repeating this process a few times.

This audio is continuously guided, meaning that each breath will continue to be counted so you can easily follow along. This is a sensory-friendly track, with no background music or startling sounds. You can stack this practice with movement, meditation, or play the track again to extend the session.

Guided Box Breathing To Ground And Reduce Stress

 Hi and welcome. My name is Yosere, and today's practice is known as box breathing or a 4x4 breath. We'll be breathing in for a count of 4, holding the breath for 4, exhaling all the way out for 4, and holding the breath at the bottom of the exhale for another count of 4. You can breathe in and out through nostrils or with controlled breath through pursed lips, like you're blowing out a birthday candle. We'll repeat this cycle a few times. Let's begin. Start by finding a comfortable seat with your spine long. Maybe hands are somewhere along your body or at your side. Bring your gaze to a spot of stillness, perhaps on the ground or out in front of you, or maybe closing eyes if that feels available today. Notice if you can ground your feet on the earth. Maybe sitting bones are connecting to whatever surface you are sitting on. We'll take a full breath in and full breath out. Now let's inhale through nostrils for a count of 4, 3, 2, 1. Holding at the top for 4, 3, 2, 1. Exhale slowly for 3, 2, 1. Holding breath at the bottom for 4, 3, 2, 1. Again, inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Now we'll take a full breath all the way in, all the way out. One more time, inhale, exhale. We'll find this box breath once again. Inhale for 4, 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Inhale for 3, 2, 1. Hold for 3, 2, 1. Exhale for 3, 2, 1. Hold for 3, 2, 1. Taking a final breath all the way in. Exhale, let it go. One more time, breathing in, filling your lungs. Exhale, open your mouth and let it go. Take a moment as you start to flutter your eyes back open. Inviting gentle movement back into your body. Keeping a sense of awareness into any shifts that you may notice in this practice. If you'd like to extend your practice, you can start this track over again, or follow up with another audio. I hope you come out of this practice feeling grounded, maybe feeling a bit more energy in your body. Thank you for practicing with me today. I hope to practice with you again.