5-5-5-5 Box Breathing - 20-Minute Guided Breath Session - WITH Background Music

In this video, I will guide you through a 20-minute box breathing session.
We are going to breathe together at a 5-5-5-5 box breathing rhythm, meaning:

• inhale for a count of 5
• retain the breath in for a count of 5
• exhale for a count of 5
• retain the breath out for a count of 5

Instead of using verbal cues, I am going to guide you exclusively with my breath.

PLEASE NOTE: you will hear my breath on the recording, but it is only audible so that you can easily keep a steady pace. Please do NOT copy my sound. Keep you breath quiet and easy at all times.

This session is WITH background music. If you would prefer a 20-minute guided 5-5-5-5 box breathing session WITHOUT background music, please check out this video instead. 

SOME OF THE BENEFITS OF THIS PRACTICE INCLUDE:

• improved oxygen uptake and gas exchange
• balanced nervous system
• improved vagal tone
• improved CO2 tolerance
• improved baroreceptor sensitivity
• vasodilation
• lower blood pressure
• increased sense of inner calm

THINGS TO KEEP IN MIND WHILE YOU'RE BREATHING:

• Breathe nasally the entire time, with your lips gently closed.
• Try to maintain gentle contact with the tip of your tongue on the roof of your mouth, right behind your top teeth.
• Use your diaphragm to initiate each inhale, meaning you should feel your belly and lower ribs expand on your inhale and deflate on your exhale.
• Slow your breath down, allowing the inhale and exhale to unfold slowly across each 5-second interval.
• Make your breath quiet. You WILL hear my breath on the recording, but that is merely to guide you. Your breath should be almost imperceptible.
• Find a comfortable breathing position that allows you to relax, feel supported and aligned.

0:00 Intro
3:46 Guided Breath Session
24:02 Closing Words

FREE BREATH TRAINING: The Breath Basics 6-Day Challenge: Use Your Breath to Master Stress in this FREE 6-Day Training!

LOOKING FOR A LESS CHALLENGING BOX BREATHING SESSION?
Check out this 8-minute guided 4-4-4-4 box breathing session. 

Check out my entire playlist of GUIDED BREATH SESSIONS here!

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