Guided Breath - 10min - Box Breath 4S by Chris Wurden

Box Breathing, also known as four-square breathing, is a simple deep breathing technique that involves inhaling for a count of 4, holding the breath for 4 counts, exhaling for 4 counts, and holding again for 4 counts before starting over. It's a quick and easy practice that can be done anywhere to help you feel more calm and centered.

Here's how to perform the Box Breathing technique with a 4-second count:

1. Sit or stand comfortably with good posture.
2. Close your eyes and take a few deep breaths to relax your body and mind.
3. Set your intention to BALANCE & HARMONIZE.
4. Inhale through your nose for a count of 4.
5. Hold your breath for a count of 4.
6. Exhale gently through your nose or mouth for a count of 4.
7. Hold your breath for a count of 4 before starting the cycle again.
8. Repeat the cycle for a few minutes or until you feel more relaxed and centered.

The benefits of the Box Breathing technique:

• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
• Improving focus and concentration: Deep breathing exercises like Box Breathing can increase oxygen flow to the brain, which can help to improve mental clarity and focus.
• Promoting relaxation: By intentionally slowing down and focusing on your breath, you can promote a sense of relaxation and calm.
• Enhancing physical performance: Box Breathing can be used to improve athletic performance by increasing oxygenation of the body and reducing anxiety.

Tips:

• Remember to set your intention
• Try breathing with more energy & body activation to increase energy
• Try breathing with a more relaxed breath inhaling and exhaling passively for relaxing effect
• Try increasing the Seconds of the box for a more calming effect.

Overall, Box Breathing with a 4-second count is a simple and effective way to promote relaxation, reduce stress and anxiety, improve focus and concentration, and enhance physical performance.