MSU Extension Mindfulness for Better Living

Transcript

[Music] Box breathing is a type of mindful breathing exercise that focuses on slowing and controlling your breath in four equal parts. You start by breathing in, then hold your breath, breathe out, and hold your breath again, repeating the cycle for as long as you want. 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. I invite you to follow along to practice box breathing in four-second intervals. If four seconds is uncomfortable, you can try using two- or three-second intervals. Start by breathing out completely. Now breathe in, hold your breath, breathe out, and hold your breath again. Now a new breath in. Hold that breath. Breathe out. and hold. Continue this cycle with a new breath in, finding a comfortable pace. You can find more health programs and resources from MSU Extension by visiting our website at www.extension.msu.edu/healthprograms. [Music]