What breathing counts does the speaker instruct for box breathing?

Anne Truong MDMen's Sexual Health Doctor

Get Centered and Calm: An Easy Guide to Box Breathing

1 Feb 2023 · 1 min

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0:57

Anne Truong MD guides you through box breathing: inhale for four counts through your nose, hold for four, exhale for four. Repeat when stressed or unfocused. You can extend to six counts if it feels right.

Questions this video answers

Hold 4 → Inhale through the nose 4 → Hold 4 → Exhale through the nose 4 (counts can be extended up to 6 if comfortable).

Chapters

So how do you do nasal breathing? I'm going to walk you through this because I really feel that this is something you can do during the day or when you feel stressed or when you need to focus or we just need to kind of have a moment breathing. How you do that is you hold for count of four, then you breathe into the nose for count of four. Then you hold for a count of four, and then you breathe out for count of four. So I'm going to breathe together with you. So hold. So you would hold, breathe in for count of four, hold for count of four, breathe out to your nose for count of four. You can even do it up to six if you want to. If you can hold your breath, but you don't want to stress your body out.