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Hello, and welcome to the Calm
Podcast, a Quiet Please Studios production.

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On this episode, we're going to
be talking about the box breathing technique.

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Box breathing is a simple technique that
a person can do anywhere. It is

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called box breathing to encourage people to
think about a box as they do it.

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To begin, get in a comfortable
position. We're going to do the

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technique seven times. Sit back with
your back supported, typically in a comfortable

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chair or with your feet on the
floor. Close your eyes, and then

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breathe in through the nose while counting
to four. Do this slowly and you'll

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feel the air and to your lungs. After you breathe in for four seconds,

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you're going to hold your breath and
count to four again at the same

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speed. Then exhale through your mouth
for four seconds, and then hold your

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breath for four seconds. Then you
begin again inhaling through the nose for four

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seconds, holding for four seconds,
x shaling for four seconds and holding for

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four seconds. Do you understand the
shape of the box. Each side of

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the box is a time to either
be breathing, in holding or ex shaling.

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So we'll begin and do it together
for seven cycles. Anytime you do

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this, try to have enough time
to do it for at least seven cycles.

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I find that is a good number
to really get your brain focused,

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slow down your heart rate, and
calm you down. So we'll begin with

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breathing in through the nose. First, let's begin breathe in through the nose

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one two three four, hold two
three four XL two three four, hold

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two three four inhale two three four, hold two three four, excel two

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three four, hold two three four
inhale two three four, hold two three

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or exhale two three four, hold
two three four inhale two three four,

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hold two three four, exhale two
three four, hold two three four inhale

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two three four, hold two three
four XL two three four inhale, go

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slow or slow it out for this
last one three four, hold two three

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four XL two three four and hold
two three four. And that's it.

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That is the box breathing technique.
Just imagine a box and count to four

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in each step. Breathe in through
the nose, hold for four, exhale

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through the mouth over account for four, and hold for four. Thank you

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for listening to the Calm Podcast.
Please subscribe to this and all the other

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quiet please, Studios, podcasts,