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6-Minute Box Breathing Exercise – Guided Instructions

Introduction to Box Breathing

Box breathing is a simple yet powerful breathing technique designed to calm the mind, reduce stress, and enhance focus. By following a structured breathing pattern, you can regulate your nervous system, improve mental clarity, and restore balance to your body.

This 6-minute guided session will take you through box breathing cycles, helping you reset and regain control of your breath.

How to Practice Box Breathing

📍 Find a quiet and comfortable space – Sit upright or lie down in a relaxed position.
📍 Close your eyes or soften your gaze – This helps you focus on your breath.
📍 Breathe through your nose – Keep your breathing smooth and controlled.

Follow the pattern below:

1️⃣ Inhale deeply through your nose for 4 seconds.
2️⃣ Hold your breath for 4 seconds.
3️⃣ Exhale slowly through your mouth for 4 seconds.
4️⃣ Hold your breath again for 4 seconds before repeating.

Each cycle takes 16 seconds, and you will complete multiple cycles over the next 6 minutes.

Guided 6-Minute Box Breathing Sequence

Minute 1 – Grounding

✔ Take a deep breath in and relax into your posture.
✔ Begin slow, controlled breathing as you settle in.
✔ Become aware of your breath and heartbeat.

Minute 2-3 – Deepening the Practice

✔ Start Box Breathing: Inhale (4 sec), Hold (4 sec), Exhale (4 sec), Hold (4 sec).
✔ Focus on the rhythm of your breath.
✔ Allow your body to relax and tension to melt away.

Minute 4-5 – Full Immersion

✔ Maintain steady breathing cycles.
✔ Observe any thoughts or sensations without judgment.
✔ Feel a sense of calm and presence expanding.

Minute 6 – Closing the Practice

✔ Take a final slow breath in.
✔ Gently exhale and return to natural breathing.
✔ Open your eyes and take a moment before resuming your day.

The Benefits of Box Breathing

✅ Reduces stress & anxiety – Engages the parasympathetic nervous system
✅ Improves focus & mental clarity – Sharpens concentration for work & decision-making
✅ Enhances lung capacity – Strengthens respiratory control and endurance
✅ Promotes relaxation & sleep – Ideal for winding down after a long day

📌 Try this practice daily for a calmer, more focused mind.

💡 Next Step: Follow along with the 6-minute guided audio/video session in the course!