Guided Box Breathing 10 Minute Meditation for Stress and Focus

Wake Me Up: Morning Positivity

Good People Stuff

Health & Fitness, Education, Alternative Health, Mental Health, Self-improvement

4.9 • 1.1K Ratings

🗓️ 25 September 2023

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this guided 10 minute meditation, you will be guided through a simple box breathing practice. Box breathing is a popular and highly effective method to stabilize the mind and body. Box breathwork aids in relieving stress and anxiety, while increasing focus and energy levels. It's a great morning meditation or a way to reset. Enjoy this episode on WMU's Youtube channel: https://youtu.be/Jy617u3-Rls Listen to my Spotify playlists to keep the good vibes going this morning: https://open.spotify.com/playlist/6nSXshDBPub8iigdyQJlWN?si=207f42f85dbc4b97 Want to be more focused? Wish distractions would just melt away? Sign up for the WMU Focus Course! If you're interested in joining, all you need to do is sign up for the course here: https://wakemeuppod.gumroad.com/l/focus. Get ad-free access to the entire WMU catalog + bonus content + 25% discount on WMU courses by joining the WMU Premium Feed. Sign up and start your 7-day free trial at https://wakemeup.supercast.com/. Follow the show on Youtube - Spotify - Apple Podcasts - Amazon - Podchaser Listen on Podurama - https://podurama.com Say hi or request an episode at www.wakemeuppodcast.com/contact. See visual guides for the yoga and stretches in WMU episodes at www.wakemeuppodcast.com/stretches. And find the podcast on Instagram and TikTok. **Only partake in the physical movements suggested in Wake Me Up episodes if you are physically able and in safe surroundings. All movements are done at the individual's own risk. Be safe, and always consult a doctor if you have any questions or concerns.** Have a wonderful day 😃 Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Wake Me Up is made possible thanks to the generous help of our advertisers and premium supporters.
0:07.0	If you'd like to support Wake Me Up, listen ad free, and get access to the entire catalog plus bonus episodes,
0:14.0	then follow the link in the show notes to sign up for Wake Me Up Premium.
0:18.0	Now before our episode begins, here's a quick word from our sponsors.
0:23.0	Hey there, welcome to wake me up,
0:26.0	and to this guided breathing meditation.
0:29.0	Today we'll be doing the box breathing technique, which is a simple but powerful way to
0:35.6	reset the physiology of the body and mind. It's extremely effective for getting out of
0:42.2	fight or flight mode or to re-enter and improve focus and concentration.
0:50.0	So wherever you are, find a comfortable position, I recommend sitting down, but sitting upright,
0:57.2	so that you can fill your lungs and your chest completely.
1:02.3	And what we're going to do is breathe in through the nose for four counts.
1:06.2	Hold for four counts, exhale through the mouth for four counts, hold on empty for four counts, and then repeat. We'll do that for a few minutes, pause, and then we'll go
1:17.0	through it again. I'll count and guide you through the whole thing,
1:24.9	so all you have to do is breathe and follow along.
1:28.9	If at any time you feel light-headed
1:31.5	or like you need to take a break, please do so. Just pause and jump back in whenever you're ready.
1:39.6	So let's go ahead and begin. If you'd like to close your eyes, you can do that now.
1:47.0	Start by exhaling all of your air out. Great. Now let's begin. Inhale. One, two, three, four. Hold. One,
2:02.2	one, two three four exhale one two two
2:08.0	one two three four
2:10.1	two three four hold one 3, hold, 1, 2, 3, inhale, 1, 2, 3, 4, inhale, 1, 2, 3, 4,
	...

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