The following is a written guided box breathing session of approximately 10 minutes. Read through it fully before practising, or read it slowly as you go.
Before you begin: Find a quiet, comfortable seated position. Silence your phone. This is for general wellness purposes only. Stop if you feel unwell at any point and breathe naturally.
Close your eyes or soften your gaze downward. Let your hands rest in your lap. Notice the weight of your body on the chair — the contact of your feet with the floor.
Without trying to change anything yet, simply notice your breath as it is. Is it fast or slow? Shallow or deep? Just observe for a few natural breath cycles.
Now take one slow breath in through the nose, and sigh it out through the mouth. Let your shoulders drop. Take another if needed.
When you are ready, begin the first cycle.
Inhale gently through the nose: one… two… three… four. Feel the belly expand first, then the chest.
Hold gently at the top: one… two… three… four. No strain. Simply pause.
Exhale slowly through the nose: one… two… three… four. Let the belly fall.
Pause at the bottom: one… two… three… four. Rest before the next inhale.
Continue this rhythm. Let the count be the only thing you attend to. When the mind wanders — and it will — gently return to the number.
Notice after a few minutes whether the breath has settled. You may find the inhale feels easier, the holds more natural. Simply continue the count and let the body adapt.
If thoughts arise, let them pass without engaging. Return to: inhale one-two-three-four. Hold. Exhale. Pause.
After your final exhale, let the breath return to natural. Sit quietly for a moment without counting. Notice the quality of stillness. When you are ready, gently open your eyes.
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