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Simple Breathing Technique

Cory Muscara



Cory Muscara



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Simple Breathing Technique

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, welcome back to

your Daily Mindfulness.

In today's session, I'm going

to share a simple technique

with you called Box Breathing.

Now I'm a big fan of little techniques

that you can implement into your day

that have a big return on investment.

And I found box breathing

to be one of those.

Essentially what it involves is breathing

in for set period, holding for a set

period, exhaling for a set period, and

then holding again for a set period.

So you could think of that as a box.

So let's make that

pattern four seconds each.

So breathing in for four, holding for

four, exhaling for four and holding for

four again, and we'll do this together.

So let's start by breathing

in for one, two, three, four.

Holding for four, three, two, one.

Exhaling for one, two, three, four.

And holding for four, three, two, one.


So that's box breathing.

Very simple.

The elongated hold of the breath

and the exhale of the breath does

seem to be very settling for the

parasympathetic nervous system.

And I find it's a great practice

to do before bed, when I'm feeling

a little stressed or overwhelmed,

or simply when I'm holding

extra bodily tension in my body.

So this is something

that you could try out.

Again, it's another tool

you can add to your toolkit.

See how it works for you

in your day to day life.

Thank you for your practice.

I'll talk to you soon in the

meditation and take care.

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