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Explore 5-5-5-5 Box Breathing - 10-Minute Guided Breath Session - WITHOUT Background Music with 1,637 views, 34 likes, and 26 comments. Experience the impact of this video content that has captured audience attention.

✨ Start training with me inside the Resilience & Regulation Coach app Get personalized breath coaching and nervous system training to support energy, sleep, recovery, stress resilience, and real-life regulation: https://studio.com/tara/regulation 💖 Want deeper 1:1 support? Private coaching details: https://www.belighttt.com/coaching Or email me: [email protected] 👉 Subscribe to BE Light TT for more videos on functional breathing, nervous system training, brain health, pain relief, recovery, and performance. ==================== 🛒NEW BE LIGHT STORE: https://www.belighttt.com/store ☕BUY ME A COFFEE: https://www.buymeacoffee.com/belighttt 🎤PODCAST APPEARANCES: https://www.belighttt.com/podcast-appearances ==================== In this video, I will guide you through a 10-minute box breathing session. We are going to breathe together at a 5-5-5-5 box breathing rhythm, meaning: *inhale for a count of 5 *retain the breath in for a count of 5 *exhale for a count of 5 *retain the breath out for a count of 5 Instead of using verbal cues, I am going to guide you exclusively with my breath. PLEASE NOTE: you will hear my breath on the recording, but it is only audible so that you can easily keep a steady pace. Please do NOT copy my sound. Keep you breath quiet and easy at all times. This session is WITHOUT background music. If you would prefer a 10-minute guided 5-5-5-5 box breathing session WITH background music, please check out this video instead: https://youtu.be/nCGOQy1CzG8 SOME OF THE BENEFITS OF THIS PRACTICE INCLUDE: *improved oxygen uptake and gas exchange *balanced nervous system *improved vagal tone *improved CO2 tolerance *improved baroreceptor sensitivity *vasodilation *lower blood pressure *increased sense of inner calm THINGS TO KEEP IN MIND WHILE YOU'RE BREATHING: *Breathe nasally the entire time, with your lips gently closed. *Try to maintain gentle contact with the tip of your tongue on the roof of your mouth, right behind your top teeth. *Use your diaphragm to initiate each inhale, meaning you should feel your belly and lower ribs expand on your inhale and deflate on your exhale. *Slow your breath down, allowing the inhale and exhale to unfold slowly across each 5-second interval. *Make your breath quiet. You WILL hear my breath on the recording, but that is merely to guide you. Your breath should be almost imperceptible. *Find a comfortable breathing position that allows you to relax, feel supported and aligned. VIDEO CHAPTERS 0:00 Intro 3:46 Guided Breath Session 14:00 Closing Words LOOKING FOR A LESS CHALLENGING BOX BREATHING SESSION? Check out this 8-minute guided 4-4-4-4 box breathing session: https://youtu.be/19htPkyOeUc Check out my entire playlist of GUIDED BREATH SESSIONS: https://youtube.com/playlist?list=PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_ ==================== You can also connect with me here: https://www.belighttt.com/ https://www.instagram.com/tarabelight/ https://www.facebook.com/tarabelight ==================== Disclaimer: BE Light LLC and/or Tara Bianca offers health and wellness information designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your health-care professional because of something you may have read or seen on this channel. The use of any information provided on this channel is solely at your own risk. Nothing stated or posted on this channel or available through any associated services are intended to be, and must not be taken to be, the practice of medical or counseling care. For purposes of this agreement, the practice of medicine and counseling includes, without limitation, psychiatry, psychology, psychotherapy, or providing health care treatment, instructions, diagnosis, prognosis or advice. You agree that use of the information contained in any content provided by BE Light LLC and/or Tara Bianca is at your own risk. You accept personal responsibility for the results of your actions. You agree to take full responsibility for any harm or damage you suffer as a result of the use, or non-use, of the information available on this channel. You agree to use judgment and conduct due diligence before taking any action or implementing any plan or policy suggested or recommended on this channel. BE Light LLC and/or Tara Bianca is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by BE Light LLC and/or Tara Bianca

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