Last Updated on February 29, 2024

We’ll start simple! The box breath is versatile and has many benefits. The rhythmic nature balances the autonomic nervous system. It is done in 4 parts. We’ll use a 3 count as the base – you can adjust if this is too long or too short. 3x3x3x3 breathing will slow your respiratory rate to 5 breaths per minute, putting it in the the category of “coherent breathing”

The steps: Begin by taking a normal breath in and out through the nose, then

  1. Inhale through the nose for a count of 3
  2. Hold the breath for a count of 3
  3. Exhale though the nose for a count of 3
  4. Hold the breath for a count of 3.

Note that we are doing short breath hold both at the top of the breath (after inhale) AND the bottom of the breath (after exhale).

If you are more of a visual learner, allow me to introduce a friend and colleague, Tara Bianca from BeLight Transformative Therapy. She has an excellent explanation of the benefits of Box Breathing on here YouTube channel. Check it out. Tara is a wonderful teacher!

Nugget #2 - Bhramari Pranayama

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