10 Minute Box Breathing for Morning Anxiety | Wake Up Calm & Regulate Your Nervous System

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Welcome all of you beautiful breathing people to another guided breath work session. In today's journey, we're going to be doing three rounds of box breathing with each round, followed by a short breath retention after the exhale. So we'll inhale through the nose for a count of 4, 3, 4.

And then we'll hold.

3 and exhale through the nose.

3, 4.

And then hold at the bottom.

2, 3, 4.

So it's like square breathing. We inhale, we hold, we exhale, we hold. So after three rounds of this, we'll finish the journey with some more calming down, regulating breathing. So we'll inhale through the.

No.

Just long exhales out the mouth like you're blowing out through a straw. And the key here is the long extended exhale, helping down regulate our nervous system, helping us feel calm, grounded and safe. So that you can do this seated or lying. Let's do what feels right. Let's bring a gentle smile to our face. Let's get ready for the first round of box breathing. Begin by exhaling Empty.

Inhale in three, two.

One, two, three, four. Hold, two, three, four. Three, four. Hold, two, three.

Beautiful. On each inhale, start in the lower belly, out to the ribs, up to the heart.

Hold as you hold.

Relax your jaw, relax your shoulders.

Four.

Hold again, relaxing on this.

Hold three and repeat.

One, two, three, four. And two, three, four. Hold, two, three, four. And two, three, four. Holds, two, three, four. Three, four. Hold two.

All right, and we're going to continue to hold our breath. We won't be here long. Just relax into this space. All right, second round, inhaling through the nose.

In 3, 2. 1, 2, 3, 4.

Hold, 2, 3, 4. Out, 2, 3, 4. Hold, 2, 3, 4. And 2, 3, 4. Holdk, 2, 3, 4, 3, 4. Hold, two, three, four. Two, three, four. Two, four, three, four. Hold, 2, 3, four. And two, three, four. Hold, two, three, four. Out, two, three, four. Hold.

And again, we're going to continue to.

Hold forward.

Relax, letting go of any tension in your jaw. Round number three, three, two, one.

Three, four. Hold, two, three, four. And two, three, four. Hold, two, Three, four. And two, three thousand four. Hold, two, three thousand four. Out, two, three, four, four, two, three, four. Two, three, four, Three, four. Hold, two, three, four.

Be your final box breath.

Four.

Stay press.

Hold, two, three, four, three, four. Hold, two, three.

All right, now inhale fully in through the nose. Now exhale with the sigh of the mouth, holding this at the bottom.

Relax, enjoy.

All right, now it's all.

Take an inhale through the nose.

Holding.

This at the top. Feeling the energy.

Same presentation.

Now exhaling with a sigh. Take a few normal breaths.

Present.

Stay within the emotions that you're feeling. Exhale. Empty. Now let's inhale through the nose slowly in three with a long exhale out the mouth, slowing out through a straw.

Four, five, six, seven, eight.

Hold just a few seconds. Three. Inhale fully.

In two, three, four.

Long exhale up and out.

Two, three, four, five, six, seven, Eight. Hold two, three, four. And two, three, four. Two, three, four, four, five, six, Seven, eight. Hold two, three, four. And two, three, four. Oh two, three, four, five, Six, seven, eight. Hold two, three thousand four. And two, three, Four. Two, three, four, Five, six, seven, eight. Hold two, three, four and two, three, four.

This is a final extended exhale.

Four, five, six, Seven, Eight. Oh, two, three, four.

Inhale. And a nice sigh of the mouth as you smile, returning your breathing very gently in and out of the nose, staying present, staying in your body, Remaining in this state for as long as you would like. It's a very simple and quick exercise you can come back to multiple times a day. Much love to all of you. Remember to breathe and remember to laugh.

Peace. Sa.