4-Count Box Breathing With Guiding Animation & Relaxation Music

10 minutes of guided 4-count box breathing to follow along with. Do as much or as little as feels comfortable. To change the pace you can speed up or slow down the playback by clicking on the settings cog icon and choosing a new speed.

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Box breathing, square breathing or four-square breathing is a simple deep-breathing technique that involves consciously controlling your breath to promote relaxation and reduce stress. It is often used in practices such as meditation, mindfulness, and yoga, as well as by individuals seeking to manage anxiety or improve focus. Here's how it works:

1. Find a comfortable position: Sit or lie down in a relaxed position, ensuring your back is straight but not tense.

2. Start with an exhale: Begin by exhaling slowly and completely through your mouth, emptying your lungs of air.

3. Inhale slowly through your nose: Inhale deeply and slowly through your nose for a count of four. Focus on filling your lungs with air and expanding your diaphragm.

4. Hold your breath: Once you've completed the inhalation, hold your breath for a count of four. Maintain a relaxed state and try not to strain during this pause.

5. Exhale slowly through your mouth: Exhale slowly and completely through your mouth for a count of four, allowing all the air to leave your lungs.

6. Hold your breath again: After exhaling, hold your breath for a count of four before starting the cycle again.

The process forms a "box" or square pattern, with each step taking approximately the same time. You can repeat the cycle as many times as you find comfortable or until you feel more relaxed.

The benefits of box breathing include:
1. Stress reduction: By consciously regulating your breath, box breathing activates the parasympathetic nervous system, promoting relaxation and reducing the "fight-or-flight" stress-related response.

2. Anxiety management: Box breathing helps calm the mind and reduces feelings of anxiety by bringing focus to the breath and grounding you in the present moment.
Improved focus and concentration: The rhythmic nature of box breathing helps clear the mind, increase mental clarity, and enhance concentration.

3. Emotional regulation: By engaging in slow, controlled breathing, box breathing can help regulate emotions, allowing for a calmer and more balanced state of mind.

4. Lowered blood pressure and heart rate: Deep, diaphragmatic breathing practised in box breathing has been shown to lower blood pressure and heart rate, promoting overall cardiovascular health.

As for side effects, box breathing is generally safe and has no known harmful effects. However, some individuals with respiratory conditions or certain medical conditions should consult their healthcare provider before incorporating any breathing techniques. Additionally, if you feel lightheaded or dizzy during the practice, it's advisable to discontinue and return to normal breathing. Remember, box breathing is a complementary technique and should not replace medical advice or treatment for any specific health condition.