This is a YouTube video titled "10 Minute Box Breathing for Morning Anxiety | Wake Up Calm & Regulate Your Nervous System" created in June 2025. The content is a guided breathwork session featuring two speakers leading listeners through box breathing exercises and calming breathing techniques to help reduce anxiety and regulate the nervous system.
All right, 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 four, three, four and then we'll hold two 3 and exhale through the nose. 2, 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 nose and we'll practice 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, just 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. We'll inhale in three, two, one, two.
Three, four, hold, two, three, four, two, three, four, hold, two, three, four, hold.
On each inhale, start in the lower belly, out to the ribs, and up to the heart. Hold as you hold 2. Relax your jaw, relax your shoulders.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
Again, relaxing on this hole, 3.
And repeat. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 3, 4, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34.
35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62.
63, 64, 65, 66, 67, 68, 69, 70, 71, 72, 73, 74, 75, 76.
77, 78, 79, 80, 81, 82, 83, 84, 85 Just relax into this space. Alright, second round inhaling through the nose.
In three, two, one, two, three, four, hold, two, three, four. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 55, 56, 57, 58, 59, 60, 61, 62, 63, 64, 65, 66, 67, 68, 69, 70, 71, 72, 73, 74, 75, 76, 77, 78, 79, 80, 81, 82, 83, 84, 85, 86 And two, three, four.
Hold. And again, we're gonna continue to hold for. Relax. Letting go of any tension in your jaw. Round number three. Three, two, one, two, . This will be your final box breath. Four, just a press hold.
One, two, three, four, five, six, seven, eight.
Alright, 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 energy, staying present. Now exhaling with a sigh. Take a few normal breaths. Take a presence. Stay with any emotions that you're feeling. Exhale empty. Now let's inhale through the nose, slowly in, with a long exhale out the mouth, just flowing out through a straw. Four, five, six, seven, eight, hold. Just a few seconds. Three, again. Inhale, fully in, two, three, four. Long exhale out now. Two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty. four, five, six, seven, eight, hold. Two, three, four and two, three, four. Ow. Two, three, four, five, six, seven, eight. hold. Two, three, four and two, three, four. Ow. Two, three, four, five, six, seven, eight. Hold. Two, three, four, five, six, seven, eight. and two, three, four. And this is our final extended exhale. Four, five, six, seven, eight, nine, 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. And 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.
