Hello, and welcome to the Calm Podcast, a Quiet Please Studios production. On this episode, we're going to be talking about the box breathing technique. Box breathing is a simple technique that a person can do anywhere. It is called box breathing to encourage people to think about a box as they do it. To begin, get in a comfortable position. We're going to do the technique seven times. Sit back with your back supported, typically in a comfortable
chair or with your feet on the floor. Close your eyes, and then breathe in through the nose while counting to four. Do this slowly and you'll feel the air and to your lungs. After you breathe in for four seconds, you're going to hold your breath and count to four again at the same speed. Then exhale through your mouth for four seconds, and then hold your
breath for four seconds. Then you begin again inhaling through the nose for four seconds, holding for four seconds, x shaling for four seconds and holding for four seconds. Do you understand the shape of the box. Each side of the box is a time to either be breathing, in holding or ex shaling. So we'll begin and do it together for seven cycles. Anytime you do this, try to have enough time to do it for at least seven cycles. I find that is a good number to really get your brain focused,
slow down your heart rate, and calm you down. So we'll begin with
breathing in through the nose. First, let's begin breathe in through the nose one two three four, hold two three four XL two three four, hold two three four inhale two three four, hold two three four, excel two three four, hold two three four inhale two three four, hold two three or exhale two three four, hold two three four inhale two three four, hold two three four, exhale two three four, hold two three four inhale two three four, hold two three four XL two three four inhale, go
slow or slow it out for this last one three four, hold two three four XL two three four and hold two three four. And that's it. That is the box breathing technique. Just imagine a box and count to four in each step. Breathe in through the nose, hold for four, exhale through the mouth over account for four, and hold for four. Thank you for listening to the Calm Podcast. Please subscribe to this and all the other quiet please, Studios, podcasts,