Box breath explained

Sit upright and relax your shoulders and face. Breathe in through your nose for 4 seconds. Hold for 4 seconds. Exhale through your mouth for 4 seconds. Hold for 4 seconds.

Repeat x 4. During the breath holds, try to relax - it should feel like a pause at the top of the inhale and the bottom of the exhale. You can reduce the count to 2 or 3 or lengthen the count to 6 but make sure you're breathing comfortably, not gasping for breath after the holds. This exercise is called Box breathing as it's helpful to visualise each 'round' of four seconds as one side of a box. After each round, you should have completed one Box breath. It can be useful to use the ocean breathing style during this exercise. Please note: If you are pregnant, don't hold your breath for longer than 2 counts.

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