6-6-6-6 Box Breathing - 10-Minute Guided Breath Session - WITHOUT Background Music

In this video, I will guide you through a 10-minute box breathing session.
We are going to breathe together at a 6-6-6-6 box breathing rhythm, meaning:

• inhale for a count of 6
• retain the breath in for a count of 6
• exhale for a count of 6
• retain the breath out for a count of 6

THIS SESSION IS NOT FOR EVERYONE!!
Please do not do this session if you have:

• anxiety
• panic disorder
• asthma
• poor respiratory function
• or are recovering from severe respiratory illness

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

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 WITHOUT background music. If you would prefer a 10-minute guided 6-6-6-6 box breathing session WITH 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 6-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
4:13 Guided Breath Session
14:25 Closing Words

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

Check out my entire playlist of GUIDED BREATH SESSIONS here!

And please be sure to connect with me on Instagram, Facebook and YouTube.