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6-6-6-6 Box Breathing - 20-Minute Guided Breath Session - WITH Background Music

breathing guided session Jun 15, 2021

In this video, I will guide you through a 20-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 WITH background music. If you would prefer a 20-minute guided 6-6-6-6 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 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
4:10 Guided Breath Session
22:24 Closing Words

FREE BREATH TRAININGThe 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!

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