10 Minutes Guided Box Breathing скачать в хорошем качестве

10 Minutes Guided Box Breathing

Reset your mind and body with this 10-minute box breathing session — a guided breathwork practice using the 4-4-4-4 rhythm: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This simple pattern helps calm the nervous system, increase focus, and restore mental clarity. It’s a proven technique used by athletes, first responders, and mindfulness practitioners to regulate stress and improve performance under pressure. What box breathing does: Activates the parasympathetic nervous system Lowers stress and anxiety levels Improves concentration and emotional control Promotes balance between body and mind The science: Box breathing works by extending both the inhale and exhale phases while adding brief pauses. These intentional breath holds increase carbon dioxide tolerance and stimulate the vagus nerve, which helps slow heart rate and stabilize blood pressure. Studies show this pattern reduces cortisol and enhances focus by improving oxygen and CO₂ balance in the body. How to use this session: Sit comfortably with your spine upright. Breathe in through your nose for 4 seconds. Hold your breath for 4 seconds. Exhale through your mouth for 4 seconds. Hold again for 4 seconds before the next inhale. Continue following the guided rhythm throughout the session. Practice this whenever you need to reset your mood, calm your mind, or prepare for a focused task. For a deeper dive into breathwork join The Breath Club here:   / midwesternmethod