Learn the basics of box breathing and engage in a mindful box breathing practice.

You can learn more about MSU Extension's mindfulness programs by visiting our Mindfulness for Better living page: www.canr.msu.edu/mindfulnessforbetterliving/.

You can learn more and sign up for other MSU Extension health programs by visiting www.extension.msu.edu/healthprograms. 

Transcript:

Box breathing is a type of mindful breathing exercise that focuses on slowing and controlling your breath in four equal parts: inhale, hold, exhale, hold.

A review of evidence has shown that slow-paced breathing is effective at lowering blood pressure, decreasing perceived stress, and reducing negative emotions.

Let's try it together! Follow along to practice box breathing in 4-second intervals. If four seconds is uncomfortable, you can try using 2 or 3 second intervals.

Breathe in, hold your breath, breathe out, hold. In, hold, out, hold…

You can find more health programs and resources from MSU Extension by scanning the QR code or visiting our website at www.extension.msu.edu/healthprograms.

This video was created by MSU Extension Health Educator Tanner Derror, MPH.