Dr. Singh guides a 15-minute box breathing session, a four-part cycle of equal inhale, hold, exhale, and hold used by yogis and athletes to calm the mind and sharpen focus. Vocal cues help you keep rhythm while he reminds you to gently return attention to your breath when thoughts wander.
This is Dr. Singh welcoming you to this guided box breathing session, a very simple but very powerful breathing technique which calms your mind, balance your nervous system, and bring you into a state of deep relaxation and focus. Box breathing is a structured breathwork method. It has been practiced by yogis, athletes, and professionals for years to enhance your mental clarity and resilience. It follows a simple 4-part cycle: inhale, hold, exhale, and hold again, each for the same count of 4 seconds. Let's begin. Let's begin by finding a comfortable position. Sit upright with your back straight or lie down if that feels better. Gently close your eyes and soften your gaze. Take a moment to relax your shoulders and release any tension in your body. Allow yourself to settle into this moment. Now let's start. I'll guide you through first few cycles. And then you can continue on your own with rhythmic sound leading your breath. Take a slow deep breath in through your nose. Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Continue this rhythmic breathing at your own pace, allowing the soft sounds to guide you. Completely melt into the music. If your mind starts to wander, gently Bring your attention back to your breath. Don't force it, no resistance, just pure awareness. With every inhale, feel yourself becoming more more centered and relaxed. Absorb the energy of the universe, and with every exhale, release any tension, any distractions, and any heaviness that no longer serves you. Keep following, keep following your own pace, your own breath, your very own breath. This is you. You are tapping into source of your life force. Thoughts will come. Don't worry about them. Let them come. Don't force them. Don't play with them. Don't engage with them. Just be aware they will pass.
Here you are.
Bring your attention back to your breath, the most beautiful thing happening to you. Right now is that you are alive. You are fully alive. Follow your breath. This is your life force. This session will continue for 15 minutes. Follow your own pace. Stay present. Stay mindful.
Follow your breath.
Thoughts will come. Simply observe them. Gently return to your breath. Be present. Let yourself sink deeper into a state of calm and clarity. As we near the end of this session, gently bring awareness to your surroundings. Slowly deepen your breath.
Wiggle your fingers.
Wiggle your toes at your own pace, at your own pace. When you're ready, when you're ready, slowly open your eyes, slowly open your eyes. Take a moment to feel the stillness within you, the sense of calm and focus you have cultivated through your breath. Carry this peaceful energy with you into rest of your day.
