Box Breathing – 1 minute in length

This breathing exercise can be called box breathing, battle breathing, bomb breathing, or can exist by a few other names. It's a very simple breathing exercise that people that can be used by those who disengage bombs. They use this technique to manage their stress at a level where they are able to make decisions, and function optimally under extreme levels of stress.

This is a great technique to control those ruminating thoughts while attempting to fall asleep. The practice is pretty simple: Breathe in for the count of four, hold your breath for the count of four, breathe out for the count of four, hold for the count of four, and repeat.

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[rainAbean]

My teacher uses this in his mindfulness classes and I personally feel so good after doing this a couple times. It really helps me focus, I thought it was a bunch of bs at first but after trying it it’s helped me a lot personally. I’d like to thank a Mr.G for opening my eyes.

[MYZaquarius]

This one is the best of all the ones I have seen.

[rainbowkitten]

This really helps me! I suffer from PTSD and regularly struggle with anxiety attacks. This has been a lifesaver after one of my best friends recommended the method to me. ❤

[philsmith]

This is fantastic and the animated dot makes it so easy to follow along

[correamelangelol.]

My teacher recommend this in our class. Thanks to her it helps me

[philpower_]

Did 1 or 2 repetitions then burst into tears. I’ve never known instant relief like this. Thank you.

[debbiemargaritasantiagolop]

Helps with anxiety fear & letting go! Awesome quick practice 💪🏽🥰💪🏽

[MrNARESH]

Great exercise to control Heart Pulse Rate. My PRbpm dropped 115 to 95 in just 5 minutes. Thanks

[littlefoot]

My positive psychology class assignment is to do this exercise. But I'm going to do it again anyway because it's awesome.

[christinaj]

I use this about twice a week so thank you 😅

[geotechms]

I found it best to watch on .75 speed. Great video

[angerodz]

Remember to use your diaphragm, this means that when you breath what's moving in and out is your stomach not your chest💓.

[TREASURE]

This feels like you are magic in mind~~Bona Bona

[Saladaszz]

Stop reading the comments and concentrate

[lexlex]

holy shit its impossible to find a box breatinhg with sound! i just wanted to close my eyes and have a 4 second cue for about 20 min. but every video on yt its visual

[kellieandrews]

Hi, what did you use to make the square animation?

[MYZaquarius]

I like this, but is one minute enough?

[MYZaquarius]

Should we exhale through the mouth or the nose?

[KimberlyPearson-oz]

It should say, "BREATHE, " not breath. Otherwise, I love this video.

[rajeshkhanna]

Its very difficult to follow when we close pur eyes and work on this