About this episode Discover the power of daily box breathing with this guided session, designed to reset your mind and recharge your body in just minutes. Our calm and experienced coach will lead you through each intentional breath, helping you to find your rhythm, reduce stress, and enhance focus. Integrate this simple yet profound practice into your daily routine and experience a noticeable shift towards greater calm and clarity.
0:00 Find a comfortable position, wherever you are.0:08 Allow your eyes to gently close.0:13 Yesterday, we practiced breathing to reset.0:21 Today, we give that reset a clear and steady rhythm.0:30 A structure to hold onto.0:35 We'll use a pattern called box breathing.0:42 I'll guide you.0:45 We'll breathe in for four counts.0:50 Hold for four.0:53 Breathe out for four.0:57 And hold again for four.1:01 Let's begin.1:03 Inhale...1:05 two...1:06 three...1:07 four.1:08 Hold the breath...1:11 two...1:12 three...1:14 four.1:15 Exhale slowly...1:17 two...1:18 three...1:20 four.1:21 And hold the space...1:25 two...1:26 three...1:27 four.1:28 Again.1:29 Breathe in...1:31 creating space.1:34 Four.1:35 Hold at the top...1:38 quiet.1:39 Four.1:40 Breathe out...1:42 letting go.1:44 Four.1:45 Hold at the bottom...1:49 empty.1:50 Four.1:51 Now, continue this pattern on your own.1:58 Four...1:59 four...2:00 four...2:02 four.2:02 As you breathe, bring your awareness to your body.2:11 Feel the gentle expansion in your chest and belly on the inhale.2:23 Notice the calm stillness during the hold.2:30 A moment of perfect balance.2:35 On the exhale, feel your shoulders soften.2:43 Your jaw unclench.2:46 Allow each exhale to release something you don't need to carry.2:57 The rhythm is your anchor.3:02 Now, let the counting go.3:06 You can release the structure.3:11 Just for a moment, simply be here.3:17 In the quiet space the rhythm created inside you.3:26 Nothing to do.3:29 Nowhere to go.3:31 Your body is breathing for you.3:37 Your mind is calm and clear.3:42 Rest in this stillness.3:46 The work is done.3:49 Allow yourself to simply receive the quiet.3:56 When you're ready, slowly begin to bring your awareness back.4:07 Back to the room around you.4:12 Notice the air on your skin.4:17 The faint sounds in the distance.4:23 You can carry this calm with you.4:29 It doesn’t disappear when you open your eyes.4:37 It’s always available.4:41 One breath at a time.4:44 Gently open your eyes whenever you feel ready.
